It is not too late. Begin by kneeling on one leg. But you can make a good start toward your goal. I would say a person in their 30s and 40s could learn to do the splits. So first let’s get the splits test out of the way and don’t worry, it’s so easy I have never known anybody fail it. Learning how to do the splits, and developing the required flexibility, isn't something happens in one week. Oh, for the days... LOL !! Like Coach Dean said, I've been taking yoga for the last year and my flexibility has improved significantly. A. Lv 6. You would have to stretch and start a little at a time. Try to do the splits as far as you can and hold it there for a minute or two. Here's my personal experience. Being able to do full side splits with control – also called center splits or middle splits – is a level of flexibility few possess (of course, for Van Damme, they’re no big deal). Learning how to do the splits, and developing the required flexibility, isn't something happens in one week. But, practicing yoga can help alot. Even though I could so splits when I was still in school, a thigh injury took my flexibility away. Still, the process of training for the side splits will make a huge difference in your hip mobility, especially if you are using targeted stretches. To learn a front split, start with the kneeling lunge stretch. Do the Splits. I'm now 40 something and can almost do a split. Long story short, my research culminated in a £10 bet and 30 days in which to prove my worth (or stretch?). In about at least a month, I think a person could master the splits, regardless of age really. Cue much Googling of how, the splits time frame, potential pain factor, a quick call to my personal trainer friend about whether it was safe practice and any recommended stretches (more on these later). You will see and feel a daily improvement where your flexibility is concerned. It is true, genetics plays a big part in flexibility. 7. I went from flexible to stiff in an instant! Examples might be simplified to improve reading and learning. I started training martial arts since 16, and for 13 years I trained hard, but could never do the splits. Tutorials, references, and examples are constantly reviewed to avoid errors, but we cannot warrant full correctness of all content. Make sure your front knee doesn't extend over the toe. After your split stretch exercise routine, take it slow and see how far you can actually split. The last time I did a successful split, I was a teenager. Performing this stretch often will greatly improve the flexibility in your legs. Every time I tried to train for it, I would get re-injured at exactly the same spot on … The splits is a stretch. I'm almost there. Once you have completed your first week of split stretches, you can slowly attempt the splits. For years even the idea of splits caused me pain. But you can make a good start toward your goal. 1 1. 1 decade ago. Square your hips with your back knee flat on the floor.