wikiHow Exercise Plan to Do the Splits Day 1: Warm-up and Stretching Warm-up your muscles with 5-10 minutes of light cardio exercise, such as jogging or jumping jacks Perform a series of dynamic stretches, including leg swings and lunges, for 5-10 minutes Finish with static stretches, holding each stretch for 30-60 seconds, including seated forward fold, butterfly stretch, and hamstring stretch Day 2: Strength Training and Stretching Perform strength exercises such as lunges, squats, and leg presses, aiming for 3 sets of 10-12 reps Stretch your muscles with dynamic stretches, including leg swings and lunges, for 5-10 minutes Finish with static stretches, holding each stretch for 30-60 seconds, including seated forward fold, butterfly stretch, and hamstring stretch Day 3: Rest Day 4: Yoga and Stretching Take a yoga class, focusing on poses that target your legs and hips, such as Warrior II, Pigeon pose, and Frog pose Finish with static stretches, holding each stretch for 30-60 seconds, including seated forward fold, butterfly stretch, and hamstring stretch Day 5: Strength Training and Stretching Perform strength exercises such as lunges, squats, and leg presses, aiming for 3 sets of 10-12 reps Stretch your muscles with dynamic stretches, including leg swings and lunges, for 5-10 minutes Finish with static stretches, holding each stretch for 30-60 seconds, including seated forward fold, butterfly stretch, and hamstring stretch Day 6: Rest Day 7: Stretching and Practice Spend at least 30 minutes practicing your splits, taking breaks as needed Stretch your muscles with dynamic stretches, including leg swings and lunges, for 5-10 minutes Finish with static stretches, holding each stretch for 30-60 seconds, including seated forward fold, butterfly stretch, and hamstring stretch In addition to this 7-day plan, make sure to drink plenty of water and eat a healthy diet to support your muscles as they stretch and grow. Remember to listen to your body and take breaks or modify the stretches as needed. Also, it is important to note that achieving the splits in 7 days is a challenging goal, and it may take longer to reach this goal depending on your starting flexibility level. Page