How to Teach Adults to Do Splits

By Crystal Lassen

Teaching adults to do the splits can be an easy task if you use the right methods. Many people assume that they are not flexible enough to do the splits. However, in many cases this isn't so. It's not how flexible you are, it's usually about how flexible you allow yourself to be. Some people do have physical disabilities that hinder them from becoming as flexible as they can be. However, generally healthy people can become flexible enough to do the splits with stretching and exercise.

Get over your fear. Many adults assume that because they weren't considered to be flexible during their childhood that they have no chance now. The first step to overcoming physical goals is have the right attitude. Self-doubt can create more problems than seemingly physical limitations. Before you approach a new task, such as the splits, clear your head. Take deep breaths and exhale slowly to relax yourself. This should help you to rid your body of tension that aids self-doubt.

Warm up before you begin stretching because it is more difficult to stretch "cold" muscles. Get your blood pumping by going for a five-minute to 10-minute walk before each stretching session. Many people think that stretching is the warm-up phase.

Perform a series of stretches daily to help loosen and stretch your muscles. Perform a toe touch by putting your legs in a" V" position out in front of you and then reaching for your toes. You don't have to touch your toes, but reach for them. Hold this position for 10 seconds or so and repeat several times.

Stretch your hamstrings. Stand with your back straight and pull your toes to your rear end. Hold this position for five seconds to 10 seconds with each leg. Also practice lunges with both legs. To perform a standard lunge, place your right leg in front of you and bend your knee. Bend your left leg so that your knee hovers barely above the floor. Do 10 lunges on each side slowly.

Start building muscle by jogging or biking for 30 minutes per day. Part of your flexibility is determined by muscle tone. You can also build leg muscles with standard toning exercises or even by flexing your muscles and holding it for several seconds while you stretch.

Attempt the front splits. These are the first splits that many people attempt as they are related to the toe touch. Slowly move into the splits position. Don't force yourself the first time that you attempt them. Slowly work up in flexibility and attempt the full splits after you have been working on stretching and building muscle for approximately two weeks to three weeks.

References

About the Author

Crystal Lassen hails from Kansas City, Mo. and has been a book critic since 2008. Her reviews have appeared on the Publisher's Weekly website and are largely concerned with current events. She holds a Bachelor of Arts degree in English with an emphasis in creative writing from The University of Kansas.

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