What are the best flexibility and splitting xercises at Gymnastic?

Gymnastics is a sport that requires strength, stamina and flexibility for both boys and girls. Some boys may find it difficult to perform splits. Specific stretches and exercises can help you work towards the splits, but your flexibility may be limited by the structure of your bones and joints. Warm up before stretching and use caution because incorrect stretching or overstretching can cause injury to your muscles, tendons and joints. You should only experience moderate discomfort when you stretch. Hold stretches for at least 30 seconds.
Types of Splits
Boys do two kinds of splits in gymnastics, forward splits and straddle splits. Your legs are separated from front to back for forward splits, with one leg pointing to the front wall and one leg pointing to the back wall. Ideally, your hips should be facing the front wall, your legs and buttocks should be touching the ground, your knees should be straight and your toes should be pointed. Your legs are separated from side to side for straddle splits, with one leg pointing towards each wall. Straddle splits may be practiced in a seated position or lying on your stomach. Straddle splits performed on your stomach are difficult because your body weight forces your legs to stretch.
Hip Flexors
Stretching the hip flexors can help boys perform the front splits better for gymnastics. Your hip flexors are a group of 10 different muscles that lift your thigh up towards your torso. Your primary hip flexors are the iliacus and psoas major, but your rectus femoris also hip flexes and may need to be stretched. These large muscles can make it difficult to perform splits if they are tight because they resist the extension of your hip, restricting your ability to position your back leg for a split. Stretch your hip flexors by kneeling with one leg forward and one leg back, tucking your hips underneath you and leaning into your front leg until you feel a stretch in your hip flexor.
Middle Back
Your middle back needs to be flexible to perform the splits. Lie on your stomach with your hands under your shoulders and push your upper body off the ground. Your hips should stay on the ground so that your back is arching. Avoid crunching your lower back by lifting your chest towards the ceiling and thinking of pulling your body through your hands.
Hamstrings
Boys need flexible hamstrings to perform the front splits for gymnastics. Tight hamstrings resist the position of your front leg and make it difficult to sit all the way down. Stretch your hamstrings by lying on your back and pulling your leg towards your head. Keep both legs straight. You can also stretch your hamstrings by performing a standing toe touch stretch or putting your leg up on a bar or beam.
Groin
Flexible groin muscles are necessary for performing the straddle splits, splits where both your legs are pointing directly to the side while your body faces front. Straddle splits can be very uncomfortable, and even painful for dangerous, if you perform them without adequate flexibility. Lie on your back with your buttocks and legs on a wall and allow your legs to fall open into a straddle position, using gravity to stretch your legs. Use pillows, mats and foam blocks to support your legs, if necessary. You can also stretch your groin by performing sideways lunges or placing one leg up on a bar, to the side of your body.