Splits, whether you choose to do front splits or center splits, provide a real challenge to your flexibility. In both types of splits, you rely on a combination of gravity and your body weight to produce the stretch. With passive stretches like the splits, the danger always exists of injuring your muscles. To prevent injury, make sure you're adequately warmed up before sliding into the splits. And while a pre-split warm up might not transform you into Gabrielle Douglas or Paloma Herrera, it will make your stretching sessions more effective.
Step 1
Perform between 5 to 10 minutes of light cardio, such as brisk walking or jogging, to start. This activity will increase your heart rate and the amount of blood flowing to your muscles as well as raise your core body temperature. As your muscles become warmer, they become more pliable.
Step 2
Do 10 to 12 repetitions of a dynamic stretch that targets the same muscles as the splits. In dynamic stretches, you move a part of your body in a controlled manner through a range of motion. This type of movement will prepare your muscles for the demands of a split and will relax the muscles you want to lengthen. One dynamic stretch that targets the hamstrings, quadriceps and iliopsoas -- the muscles that are stretched in the front split -- is the leg swing. From a standing position, swing one leg forward and backward, focusing on relaxing your hip and thigh. If your goal is the center split, swing your leg side to side in front of your body to target your inner thigh muscles.
Step 3
Slide slowly into your front or center split. Focus on relaxing into the stretch. While holding the stretch, focus on breathing into your muscles so they relax and lengthen.
