The inner thigh series, or how to do the chinese splits.
Description:A single exercise for the inner thigh.
How to do it:
Start on all fours and spread your legs out as far as you can, staying on the knees and not moving too far forward. Hold for 10 seconds, pinch the floor as hard as you can for 10 seconds then slide out a bit. Repeat a couple of times.
This is the stretch to do if you want to get those chinese splits (also called side splits by some). The chief limiting factor in doing the splits is not a joint limitation, usually, but the inability of the muscles to relax their natural protection against injury. This will desensitize this, allowing you to get closer to the splits. Note that the knee is explicitly removed from this series to reduce the possiblity of injury.