What are good exercises to be able to do a middle split and normal split in the least amount of time possible?
444692
In order to increase your flexibility you must stretch frequently.  (And never stretch a muscle when it is 'cold'  do a light warm-up first)  Try yoga.
643392
The best exercise to start with is plain walking.  Time yourself doing a mile.  Once you can do a mile in less than 12 minutes without being out of breath go to a mile and a half.  Do some stretching exercises.  As you begin to feel better (it does take a few weeks) you can begin to add in weight training.  do not jump into heavy weights, start small and use repetitions to build yourself up.
769317
change the way you're doing it\nif you're running/biking....instead of doing constant rate stuff do sprints\nif you doing weights....instead of waiting for the time between sets to pass fill it with something(skipping/superset with an opposing muscle)\ncut out all unessesary foods
1102597
http://newsinfo.iu.edu/news/page/normal/2572.html\n\ntry this site...and also look into getting a pilates book or dvd...a lot of those exercises can be done with the band
621678
It depends on what your splits are...\n\nIf you have equal splits like 1:15/1:15 (1st lap vs 2nd lap), you have the endurance already and should do some sprint work (repeat 200's at about 90%).  This will help you build straight up speed, and will lower your time.\n\nIf your splits are something like :65/:85, then you'll have to work on your endurance, and something that will help you would be to go on some longer runs a few times a week, maybe like 3-4 miles.  This will help you to be able to keep pace in that second 400.\n\nGOOD LUCK
988231
At home:\n\nlay face up on the floor with your legs straight, together, and just off the floor (wear shoes/boots if your prefer).  Place your hands on your hips and sit up while bringing your knees into your chest.  Lay back down, extend your legs, and keep your feet off the floor.  Put your hands on the floor close to your body and bring your legs up and over your head so that your toes touch the floor above your head.  Keep your legs as straight as possible with feet together.  It should be as if you almost do a backwards summersault.  Your head, shoulders and arms are unmoved but your legs arc 180 degrees from front to back.  Now, swing your legs to their original position while swinging your feet apart to either side and together again.  It is like making a snow angel with your legs in three dimensions.  Bring your feet together and a few inches off the floor below you again.  Next, put your legs straight up in the air and do a sit-up by attempting to touch your toes.  Lower your legs back down until your feet are just off the floor again.  Bring your legs in and curl into a fetal position on your left side (feet on ground).  Do a sit-up while rotating your upper body towards your right side (a sit-up with a twist).  Switch sides, then start from the beginning.  This exercise will get all the muscles that make up the six-pack and will focus on the very hard to develop lower "cans".  This exercise will KILL YOU, and you may need to do conventional ones to get ready for it.\n\nDo it everyday when you wake up and before you go to sleep until you can't do it anymore.  You will have a six-pack in 3-5 weeks.\n\nTang Soo!
239983
Try water aerobics. That's a low impact way to strengthen joints.
675515
Try stretches and other exercises
255749
you need to do a split every day and each day do a little more than the day before eventually you will do it.. don't do much or you pull a groin or  a muscle. also you can get streched professionaly but that cost money.. my brother did for zen do kye.. like in van dam movie .\nbut just do the day by day thing.
363337
You don't learn to do a split. You are either that flexible or you aren't. You can become more flexible, by stretching. It took me a marking period to get my split. I was on restriction for bad grades and confined to my room. I didn't have anything to do but read and stretch. Please don't rush it, that's how groin injuries happen, which is one of the most painful things you'll ever experience. Keep stretching. Sit on the floor, with your legs spread as wide as you can. Bend over each leg, and over the middle, slowly. Also, butterfly stretches are good. Sit with your feet sole to sole and pull them back towards you as far as they will go. DON'T BOUNCE, BOUNCING CAUSES INJURIES.  Periodically try out your split and see how close you are.  Good Luck
270840
hang upside down from a tree... it'll help alot... n lots of stretchin exercises too...
1090855
winsor polates is good exercise.\n\nhttp://www.winsorpilates.com/
797382
A few months. Put one leg forward and bend that knee, keep the back leg straight and bend forward as far as you can and hold this as long as you'd like. Do this as often as you can throughout the day. Next get on your back haunch on one leg and stick the other leg forward, then go backwards and bring your torso and head down to your knee. Do this after you do the forward bend named above. Then Attempt a split with each individual leg forward, go down hold as long as you can, and also do this as often as you can, You'll go farther and farther down the more frequently you do this. Make sure you relax, even though the pain of stretching will be uncomfortable. The more you relax, the better stretch you will get and the easier splits will come to you. After you get a split, use blocks of books or a step to oversplit. This will make your splits comes with ease and not be forced.
764441
Exercises To Lose Weight Quickly\nhttp://weightloss-tips-guide.blogspot.com/2006/09/best-exercises-to-lose-weight.html
930860
stretch your legs one at a time for 30 sec holds\nthen position them differently and stretch for 30 sec\nthen put one leg in front of you bent and the other leg straight    \n    behind you, slowly move the front leg more straight and hold it\n    as long as you can tolerate it \nAslo do the split for as far down as you can go and hold it for a  \n    min, once you get it far enough, balance yourself and put your \n    arms on your front leg and push down and hold as long as you \n    can\nDo stretches before and after splits\nstretch as often as you can
467431
WHAT i DiD (AND MY COACH TOLD ME TO DO) WAS HOLD THE SPLITS FOR TEN MiNUTES EVERYDAY, AND YOU WiLL HAVE THE SPLiTS IN A WEEK\npeace&&love♥\nOCwahine
323816
all i can tell you is that you just need to stretch it out as much as possible try doing your splits as far as you can and when you dont think you can go down any farther hold them for 30 seconds, after that try again.. lemme know if this helps any! manda