You might be wondering how long it takes to learn splits, right? Well, the golden rule of all is to always stretch your muscles after performing any exercise. Every fitness video on the internet shows gym bros doing ‘splits’ by stretching both legs in opposite directions in a perfectly symmetrical manner.
They further say that this has helped them reach their fitness goals faster by repairing their muscles and improving their flexibility. Intrigued? Do you also want to do splits?
In this article, let us know more about splits- the new stretching fad and the duration it takes to learn splits to become a pro in no time. So, grab your yoga mat and water bottle; let’s get started!
1. Splits-The New Sheriff in Town
Splits are basically placing both legs in opposite directions, vertically or horizontally. It is a type of stretch performed in various activities like yoga, gymnastics, dance, aerial arts, martial arts, contortionism, figure skating, and many more.
By doing splits, the legs are placed at a perfect 180°angle in a vertical or horizontal path. Splits are also a part of the Pilates exercise routine. Amazing right?
2. Where Does the Word “Splits” Come From?
Splits are actually derived from yoga, the ancient Indian art of posture and stretching, for increased flexibility and weight loss. Two yoga poses, Hanumanasana, or the monkey pose, and Samakonasana, or the equal pose, are the inspirations behind the front and side split.
These yoga poses are at an advanced level, which requires a lot of patience and practice. Besides the above-mentioned poses, other poses are also in the beginner level of splits.
3. Types of Splits
There are many types of splits out there, with different variations and huge benefits.
Glutes, hip flexors, and hamstrings are the most common muscles used for all types of splits, no matter the difference. Yoga blocks, pillows, and stretch bands will do the trick to become a pro.
3.1 Front Split
Front Split, also called the ‘monkey pose,’ is one of the basic splits. You can do this by stretching out one leg in the front and the other leg in the back. A perfect 180°angle can be achieved by doing this split.
3.2 Side Split
It is otherwise called the straddle split, and you can ace this by stretching both legs on opposite sides. This pose also produces a perfect 180°angle for increased flexibility.
3.3 Half Split
This is the easiest split out there, most commonly used in the stretching session after exercise. To do this, fold one leg to the body and stretch the other leg in the front, side, or back. Repeat this process with another leg also.
3.4 Jumping Split
This split is an advanced level, mostly done by gymnasts by jumping mid-air and doing front splits at the same time. This split requires a lot of practice to master fully.
4. How to Do Splits?
Bear in mind that it takes some time to master the splits. Never fret! We have given you some tips on how to perfect both front and side splits. So, without further ado, let’s get started!
1.Sit Straight- The first step is to arch your backbone straight and suck in your ribs and belly.
2. Stretch your legs- After sitting straight, stretch a leg of your choice, either front (for front split) or to the side (for side split). Place your hands to the back or to the side for extra support.
3. Straight Legs- Keep your legs straight as much as possible. Slowly stretch the other leg, too, and try to keep it straight. While doing this, do not bend or slouch. You can place your hands on the floor, a yoga block, or a pillow.
4. Hips don’t lie!- Your hips should be straight and angled to perform splits effortlessly. If you do not position your hips correctly, it might lead to injury.
6. Breathe in; Breathe out. Don’t hold your breath while doing splits. Keep it at a normal pace, as doing so will help circulate oxygen throughout the body.
5. Yoga Poses to Master Splits Fast!
Splits cannot be mastered in one day. It requires a lot of patience and practice. Doing wrong can lead to injuries to the hamstrings and glutes. To perform splits, here are 4 stretches to do first before trying splits.
5.1 Tipover Tuck Pose
The most basic of all stretches; Stand straight and tuck your stomach in. Bend down and try to touch both legs without bending your knees.
5.2 Lizard Pose or Utthan Pristhasana
This pose is a part of Surya Namaskar, or the 12-step Sun Salutation. To do this, do a front lunge on one leg and rest your other leg backward at a distance on the yoga mat. Another way is just to rest your outstretched leg touching the mat.
5.3 Head to Knee Pose or Janu Sirasasana
The most effective stretch to strengthen back muscles and to lose belly fat. Tuck one leg to yourself and stretch the other leg forward. Keep your leg straight and try to grab the outstretched leg with both hands and bend down.
5.4 Pigeon Pose or Eka Pada Rajakapotasana
If you stretch only one leg backward and keep the other leg folded to your side, it becomes Eka Pada Rajakapotasana or the Pigeon Pose. This helps in stretching your back muscles and hamstrings.
5.5 Butterfly Pose or Baddha Konasana
Place both legs bent towards your sides so that it forms a triangle. Tuck your legs in, grab both your feet, and start flapping both bent legs. This helps stretch thigh muscles, inner thighs, and lower back muscles.
6. Pros and Cons of Doing Splits
6.1 Pros
6.1.1 Improves Flexibility
Performing splits regularly relieves the knots in muscles, thus strengthening your body.
6.1.2 Repairs Muscles
Splits help repair muscles, especially in the lower back and thigh.
6.1.3 Increases Body Balance
As splits keep the body perfectly symmetrically, it increases body balance as we age.
6.1.4 Prevents Parkinson’s Disease
Scientific evidence has proven that daily exercise, with stretching, delays and sometimes prevents the onset of Parkinson’s Disease.
6.1.5 Prevents Cardiovascular Problems.
Doing splits regularly help in keeping the blood pressure in check, thus preventing cardiovascular problems.
6.2 Cons
6.2.1 Too Much Is Bad
It’s a good habit to do splits. But it doesn’t mean it must be done too often. Doing it often might lead to ligament tears and damage to soft tissues.
6.2.2 Inadequate Training
If you do splits without proper guidance, you might do poses that will impact you later. So, always consult a fitness trainer before trying something new.
6.2.3 Overrated
Splits, honestly, are quite overrated, thanks to social media. Though many other stretches exist with the same benefits, splits just took social media by storm. With fitness influencers and dancers posting reels and shorts of doing splits, it became viral, and many people started learning it just to fit in with the trend.
7. How Long Does it Take to Learn Splits?
Well, it depends from person to person. If you can master it in one week, it might not be the same for your friend. He/She might take a few weeks or months to do it properly.
With strong willpower and proper training, you can become a split pro in no time!
7.1 Beginner
If you are a complete beginner with no experience in stretching and have just started to learn splits, you might take 4-5 months to do side splits, as it is quite easy compared to front splits which require more muscles. To achieve this, do lunges, yoga, and basic stretches regularly to achieve your target.
7.2 Intermediate
Congratulations if you are at the intermediate level, doing side splits flawlessly! Now, you have the ability to master the front splits as well. To do this, practice stretching and yoga regularly and try using props like yoga blocks for increased support.
If you do this regularly, you will master it in 1 week. Also, people who do yoga regularly will be at the intermediate level.
7.3 Advanced
Advanced splits have poses like lifting your legs upwards which might take some time to ace it. Jumping splits also come under this level. They are inspired by advanced yoga, which takes at least 3-6 months for an intermediate to become a pro.
Word of advice, always consult a fitness trainer or yoga trainer before trying it, as it might cause injuries to your muscles and hamstrings if not done properly.
The above-mentioned time period is not fixed, as performing splits requires precision and accuracy. So, the time period might get extended. In short, the time period to learn splits varies from person to person, their level of flexibility, and age.
8. F.A.Q’S
1. What exactly are splits?
Splits are basically placing both legs in opposite directions, vertically or horizontally. It is a type of stretch performed in various activities like yoga, gymnastics, dance, aerial arts, martial arts, contortionism, figure skating, and many more.
By doing splits, the legs are placed at a perfect 180°angle in a vertical or horizontal path.
2. Did splits originate from yoga?
Yes, that’s right. Splits are actually derived from yoga, the ancient Indian art of posture and stretching, for increased flexibility and weight loss.
Two yoga poses, Hanumanasana, or the monkey pose, and Samakonasana, or the equal pose, are the inspirations behind the front and side split.
3. Do splits fall under pilates?
Yes, they fall under pilates too. It is modernized and changed according to the user’s ability.
4. What are some of the types of splits?
Some of the splits are the front, side, half, and jumping splits. All splits range from beginner to advanced.
5. Can I master splits?
Yes, of course! Doing splits differ from person to person, their age and flexibility. So if you are serious about doing splits, consult with your fitness trainer for further steps.
6. What should I bring to do splits?
You don’t need anything much, except for a yoga mat and a water bottle. But if you are unsure about your balance, you can use yoga blocks, pillows, or stretch bands for increased comfort.
8.1 More Important FAQs
1. What are some of the poses to try before splits?
Some yoga poses that are beneficial are Lizard Pose or Utthan Pristhasana, Head to Knee Pose or Janu Sirasasana, Pigeon Pose or Eka Pada Rajakapotasana, and Butterfly Pose or Baddha Konasana.
2. What are some of the benefits of doing splits?
Splits help increase flexibility, repair muscles and increase body strength. It also helps prevent the onset of Parkinson’s disease and cardiovascular problems by keeping the blood pressure in check.
3. Can I do splits on my own?
No, please don’t. Doing splits on your own might lead to health hazards, like ligament tears or low back pain. Always consult a fitness trainer and start doing splits depending on your strengths.
4. Are splits overrated?
Splits, honestly, are quite overrated, thanks to social media. Though many other stretches exist with the same benefits, splits just took social media by storm.
With fitness influencers and dancers posting reels and shorts of doing splits, it became viral, with many people starting doing it just to fit in the trend.
9. Conclusion
To summarize, splits are a great way to tone and repair your muscles. Its health benefits are crazy that even bodybuilders do splits to strengthen their core.
Though splits are overrated, it’s a good standalone exercise by itself as it helps burn calories to some extent. But always remember to consult with your fitness trainer to find the right fit to achieve your fitness goals.
Check How to Improve Grip Strength at Home : 3 Best Exercises for more similar articles.
Last Updated on by Sathi Chakraborty
I want to learn splits as soon as possible but I don’t want to do gymnastics so I liked your paragraph that is stating getting splits via Yoga, it was a good content and helped me learn pros and cons of splits.