The splits – the dream of many teenagers and adults involved in sports. Unfortunately, not all have the perseverance to realize his dream in life. Others lack flexibility. According to the fitness instructors and Pilates stretches you can take at any age. Main thing is to follow a training regime and to correctly perform the exercises.


Splits is the simplest available. He means the position on the floor when one leg is stretched forward and the other back. While side splits can be on the right and left leg. If you draw an imaginary line from the heel of one foot to the other, you get video. When such twine should be well stretched gluteal muscle, hamstring and popliteal tendon. Almost all who practice martial arts, can take splits, as attacks involves raising the feet above the head.

Side splits

As practice shows, if a person sits on the side splits, then it will not be easy for the splits lengthwise. Side splits are often shown in his films of famous Hollywood actor Jean Claude van Damme. Legs splayed, and the body may fall down or be in a straight position.

Cross the twine need to have elastic groin muscles, hamstring and buttocks. In addition, flexible hamstrings take the load off with a groin muscle which is very important. When you cross the twine worked hip joints. This is useful for people of all ages.

Royal twine

If you refer to the same van Damme, who in his 52 years has demonstrated excellent stretching during the filming of a commercial for the concern "Volvo", that it was he who made popular the Royal twine.

This implies splits side splits, but on two pillars, which are the feet.

The rest of the body remains of the canopy. To sit on the Royal twine, we need not only stretch muscle and Flex ligaments. Need muscular static strength. This is the aerobatics that require the athlete the ability to feel your body.

To do the splits helps a special diet and yogic breathing, when inhale and exhale are produced via the larynx. Such breath warms up the internal organs and muscles.

People aged 20 to 45 years old can sit in splits for two months without damaging muscles.