Splits are difficult for many dancers to master. Many dance steps are practically impossible to accomplish without being exceedingly limber, therefore flexibility is essential. The ability to sit in split positions increases lower body flexibility and maximum extension.
A front split is named after the leg that is extended to the front in dance. A right split occurs when the right leg is extended forward, whereas a left split occurs when the left leg is extended forward. Splits are simpler for some people than for others, so don’t give up if it takes you a bit longer to master them.
Make it a point to stretch every day if you want to obtain your front or straddle splits or enhance the ones you already have. Stretching should be enjoyable, but it should also be tough. Start each stretching session with simple, gentle stretches. Never stretch past the point of discomfort.
Try these amazing barre stretches for splits if you have access to one.
Take a seat on the floor.
Sit with your legs extended over the floor in the empty space you’ve set aside. For the time being, an L-shape will suffice.
Outward Leg Movement
If possible, slowly extend your legs beyond a 90-degree L-shape.
Keep in mind that this is not a race. Take things easy because the only competition you have is with yourself. Do it slowly and within your physical limitations. You don’t want to pull anything, so go with caution and don’t rush.
Keep a good posture.
You must remember to sit up straight the entire time you are doing this. Keep your back straight. Maintain good form by keeping your shoulders back.
Correctly position your hands
What are your hand placements?
Extend your arms straight ahead of you and place both hands on the floor. Do it slowly and smoothly once again. Your body should now be in the shape of a tripod, with your hands and buttocks supporting you.
Slowly rock your hips
You want to gently rock your hips while maintaining the same form as in step 7. No bouncing allowed. Always remember not to force anything you don’t want to do. Listen to your body and stop if you experience any unusual pain or strain.
You should now be swaying forward and back to full posture, then forward again. This is one of the most critical aspects of moving your 90-degree L-shape closer to the 180-degree target.
source- discover.hubpages