Need exercises that will increase flexibilty in the hips To help me do the splits.

Try taking a yoga class, it worked for a friend of mine who does ballet and wanted to do the splits.

Do a lot of stretching it helps

get in a lunge position & lean foward & u should feel a stretch in ur back leg then do the same thing switching legs..

next get down on one knee take the leg thats in front & make it straight then put ur hand on the ground in front right over ur knee so ur basically leaning over that leg & u should feel a stretch in the back of ur leg do that & switch legs

for the middle splits get back on one knee & turn ur hips out take ur hand & push down & out on ur leg while u keep turning out

its kinda hard to put in words but hope that helped

just ease into them it takes a lot of stretching so do these as often as possible like whiel ur watching tv or something

1.strech a lot before you do the splits, do the splits as far as you can go every day and stay in that position for about 30 seconds, and eventually you can do the splits.
2. strech before you do this. have some one help you with this one. get 2 chairs. put one leg on one chair the other on another. then slowly pull the chairs apart until you hurt.

It took me a year to regain splits (but l am older than most everyone here!). l did a lot of overall stretching . . . all the muscles work together - so l think that helped me with splits. Mostly l did this in the morning & evening . . . after doing a whole body warm up, l would do these split exercises when l did the leg stretches . . . holding the position for a few seconds & then repeating. Never go overboard - stop when u feel any pain.

Some exercise/stretches that l did - both legs, both directions for side splits:
*hamstring stretches
*lunges
*half splits with the front leg bent & the other stretched back - then bending forward, bending back
*half splits with the back leg bet & other stretched in front - then bending forward
*half split with both legs bent as ''L's'' (to make a a square shape) & bending forward
*holding split position as down as u can go (but never to the point of pain)
*hamstring stretches

For the straddle splits, my gymnastics friend recommended sitting in front of a coach or wall with ur legs wide apart (pressing against the prop) - it worked but it was good to read a book or be producting while u just sit there. But be careful u do not stress ur knees doing this!

If u have time to read, here is a whole article on stretches to work on towards getting the splits.
http://cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

Splits r one way to help with flexibility - but not the only way. They did not necessarily give me a better turn out - say like for spread eagle. So other hip exercises r in order too! Here r some for ''golfers'' but l used these stretches too. http://krtotalfitness.com/hipflexibility.html

Hope that helps!!

Strewth girls, that sounds painfull !

l needed to know how to do the splits for ice hockey b/c im a goalie but l can do it naturally now b/c now l stretch a lot everyday and then after l do the splits.stretch first or otherwise ur thighs will be sore for a while.(i've had it happen.:(.) but it is naturall to me b/c when l was little l used to be in gymnastics and ballet but now l play hockey so yeah.hope this helps?!?!

l realize that as a man & one who started to do the spits in my late 20’s & as someone who is above averagely muscular always seems to cause a lot of surprise when l do the front splits. ( l can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that l bring this up is that l think anyone can do the splits, even the least likely candidates like me, & this is how.

Warm up with some cardiovascular exercise. l usually do the elliptical machine. Once warm the following stretches work really well.

Sit with legs together & reach both hands until u have ur feet in ur hands. Keep ur back as straight as possible. Breathe normally & deeply. Hold for 30 Seconds.

While seated, bend one leg with foot back & away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally & deeply. Hold for 30 Seconds. Repeat with other leg.

Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally & deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally & deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down & pull towards body. (If it hurts stop.) Breathe normally & deeply. Hold for 30 Seconds. With both hands grab same part of foot & gently pull towards center & hold. (If it hurts stop.) Breathe normally & deeply. Hold for 30 Seconds. Repeat other side.

Sit back up & place foot of one leg flat to the outside of the knee of the other & rotate upper body so that u can put the elbow of the straight legged side to the out side of bent knee. Look behind u as u do this. This one’s a yoga move l just don’t remember what it’s called. Breathe normally & deeply. Hold for 30 Seconds. Repeat other side.

Now put soles of feet together & as close to the groin area as possible. Grab the outsides of ur feet together while knitting fingers. Use ur elbows to push down knees. Keep back straight. Go as far down as u can with out pain in the knee. If u feel any knee pain or pressure ease up or stop. Breathe normally & deeply. Hold for 30 Seconds.

From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait & don’t bounce. Breathe normally & deeply. Hold for 30 Seconds. Repeat other side.

Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally & deeply. Hold for 30 Seconds for each side & center. Spread legs a little further if u can & repeat center.

Lie on stomach & bring bent leg under body so that knee is close to sternum & back is straight & parallel to ground. Breathe normally & deeply. Hold for 30 Seconds. From this position put palms on ground & push chest upward so that leg behind & upper body bend toward each other stretching abdomen a little. Breathe normally & deeply. Hold for 30 Seconds. Repeat other side.

After this u can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or u may hurt yourself. Always make sure there is no undue pressure on ur knees and/or back & if there is stop immediately. Don’t risk injury. l wish u luck. l apologize if the descriptions r hard to follow.

A motnh ago l couldnt do the splits, now l can. l figure skate, and l needed to gain more flexibility, just streach well every day!

To strt of with, just reach your toes anddo some basics.

As the days progress, go into a lundge postion, and slowly push you leg infront straight. l started by doing it on my bed, as it was softer, and as you get lower, move onto the floor and it wilbecome easier.

try doing splits on a not splintry wood floor, or linoleum