you need
  • patience
Guide
1
Before you start doing any stretching exercises, you need a good warm up to ligaments become more flexible and obedient.10-15 minutes total workout (squats, jumps, swings his arms and legs) would be sufficient.
2
Sit on the floor, legs straight, spread apart so that they form a right angle.Alternately, take a deep bites to both legs.Control your knees, do not let them bend.Try to bend deeply, but not due to stress, and by relaxing the muscles.Breathe deeply.
3
Sit on the floor, legs straight, spread as widely as possible.Keeping your back straight, do tilts forward.First, lean on for 4-5 seconds, slowly holds up to 30-40 seconds.Most importantly - do not bend your back.Better lean not as deep, but well.
4
Stand on the right knee, the emphasis - on the left leg.Try to take the right leg back as far as possible.Repeat with the other leg the same.
5
Lie on your back and legs straight, spread as widely as possible.Do spring movement, gradually stretching the groin muscles.Hold your feet in position diluted from 5 to 15 seconds (still slowly).
6
Sit on the floor, legs in the "butterfly" (foot to foot).Try to separate your knees as far as possible, be clamped to the floor.Hold for 10-15 seconds in this position.
7
A week of regular exercise you can try to catch a forward split.One foot in front and the other behind.Relying on their hands, they have fear.The main act carefully, without sudden movements.If you feel that the flexibility is not enough yet - keep practicing the previous exercises.

Good luck!