How to do the splits is one of the most popular questions I am asked and because a car accident has meant I haven’t been able to do any stretching for over six months I thought a diary of all the stretching exercises I do over the next few weeks will be the best way to demonstrate what is needed to master this stretch and also show how easy it is to achieve with a dedicated stretching plan.
My Daughter Natalie who exercises regularly but has done very little stretching will also be joining me on the splits program so why not join us and master this yourself?
This stretch is an iconic demonstration of flexibility and as such it is the one stretch that everybody associates with extreme suppleness so once you have mastered it you will feel a great sense of pride in your accomplishment and although the time taken to nail it varies for each individual many people manage it in as little time as six weeks
Note Although all the stretching exercises that you do to achieve it are passive or relaxed stretches it is important to warm up properly before you begin each stretching workout. If you are training only for this goal then spend 10 minutes on a treadmill or stationary bike and 10 minutes doing dynamic stretching before you begin your stretching exercises. If like me your splits training is only part of an overall workout then you can simply include your stretching exercises at the end of the workout session.
My maximum flexibility on the 1-6-2012
The splits and the toe touch 
The quadriceps and splits hamstring stretch 
The splits test and butterfly stretch 
Natalies maximum flexibility on 1-6-2012 
As you can see my flexibility at the moment is awful but not being able to stretch for six months at nearly 50 years of age it is perhaps not to surprising that it is so bad.
The good news is that flexibility is an attribute that can quickly be improved upon especially if like me you have stretched regularly before. So with that in mind I am confident that I will reach my goal in about six weeks and even if you haven’t stretched before you can improve your flexibility traumatically in a short space of time especially if you are under 30 and not overweight. so join me and master it yourself.
A break down of all my stretches for this goal.
Although I will be doing an overall body stretching program these are the only stretches that directly link to the goal and they are these.
(1) The Toe touch, Keep your legs straight and bend at the waist trying to place your fingers and in time your knuckles and then your palms on the floor.
(2) The splits test, this is often used as a test to see how much potential you have at the moment and the idea is that if you can have both thighs in perfect alignment you have the potential to progress very quickly.
However, if you cant have both thighs in alignment now and most people cant this is a great stretch to practice for improvement. Simply copy the stance in the photo and gently push your hips as far as you can and then hold the stretch.
(3) The quadriceps stretch, again copy the stance in the photo so that the calf of your back leg is against the wall and your front leg bent with the foot flat on the floor. From there just slowly lean back stretching the quadriceps as far as you can and hold. You should eventually be able to place your buttocks and back flat against the wall.
(4) Splits hamstring stretch, this is an important stretch because it stretches the front hamstring and allows you to lean forward and place your head on to the front knee when doing the splits which forces the front thigh down and allows the back leg to straiten up. Assume the stance in the photo and slowly bend at the waist trying to place the head as far towards the front knee as possible.
(5) Finish of with the splits, use some blocks or chairs on either side to hold onto and support your weight and slowly slide down as far as possible into the splits and hold then rest for 30 seconds and repeat.
Note: Each of the exercises mentioned above are to be repeated daily, ensuring that each individual stretch is repeated twice and the stretch held for between 30 and 60 seconds.
My maximum flexibility on the 10-6-2012
As you can see from the splits and toe touch picture there is a clear improvement in flexibility already. 
Note When both thighs are parallel in the splits test stretch as mine almost are in the picture above. You only need to train the nervous system to stop tensing the muscles and you will soon do the splits.
Natalie’s maximum flexibility on the 10-6-2012
As you can see from the splits and toe touch picture there is a clear improvement in flexibility already. 
My maximum flexibility on 21-06-2012
As you can I have improved dramatically but I still need to work on straitening my back leg to achieve a proper front splits. 
Natalie’s maximum flexibility on 21-06-2012
Note, When both thighs are running parallel in the splits test stretch as Natalie’s are in the picture below you are ready to do the splits. 
Congratulations Natalie on achieving the front splits
After only four weeks of following the program Natalie has achieved a perfect splits and I am very proud of her. Although many young people can master this stretch in six weeks Natalie’s success was unusually quick which I put down to genetics and her slight build. 
See the indepth guide to the splits