What stretches are best to get the front splits and side splits?
Do dynamic stretches in the morning, every morning. Do them again just before your workout, and after a mild cardio warmup. At the end of your workout, do static stretches to reduce lactic acid buildup which will make your muscles sore. Do your workouts so that you have a minimum of 1 day of rest in between – this rest period is critical to successful results. You must never, ever, do full leg swings (these are called ballistic stretches), or splits, butterflies, or partner- or machine-assisted stretches (these are static stretches) before your workout. If you do these, then at best you will not see improvement, and at worst, you will permanently injure yourself. The ballistics are typically part of your workout anyway, and the statics can be done at the end of your workout. These methods are time tested successfully by traditional instructors. The problem is that they were used on children, who are very flexible anyway. This does not translate well for adults, and these stretches (bef
