One Week Gymnastic Splits Challege

Any gymnast who wants to compete at an elite level should learn basic skills, and splits are among them. They require a moderate level of flexibility that can be obtained through consistent stretching exercises. Learning the gymnastics splits technique in a week's time requires self-discipline and a good work ethic. If you can execute specific stretches that work all of your major leg muscles, you may be able to perform the splits within a week.
Step 1
Perform the kneeling pike exercise. This gradually places you in the split position. Kneel on one leg so it is underneath your hips, while extending the other out for a full stretch. Lean forward on the leg that is fully straightened and try to touch your ankle. Hold for 10 seconds and repeat on the opposite leg. Stretch each leg five times, two times a day.
Step 2
Stretch your quadriceps and hip flexors by bending your knees and sitting with your hips on your heels. Try sitting for 20 seconds. If you are more flexible, lean back and rest both elbows on the floor for the same period of time. Rest after 20 seconds and repeat the exercise five times, two times a day
Step 3
Perform the toe touch stretch to increase flexibility in your hamstrings and adductors, or inner thighs. Stand with your feet hip-width apart and bend forward at your waist; keep legs and knees straight. Reach your toes with your fingertips and hold the position for 20 seconds. Stand up and relax for a few seconds then repeat the toe touch stretch five times, two times a day.
Step 4
Use the butterfly exercise to stretch your groin and adductors. Sit on the ground, bend your knees and place the soles of your feet together in front of you. Hold on to your ankles and rest both elbows into the crooks of your knees. Bend forward at the waist and push your knees to the floor using the elbows. Hold position for 20 seconds, then relax. Repeat the butterfly stretch five times, two times a day.