First, read the English article below.

Make sure you have perfect turn-out and point your toes. Hold each split for 20 seconds.  Do rights splits by putting your right leg in front of you and your left leg behind you. Do left splits by putting your left leg in front of you and your right leg behind you. Do center splits by extending each leg at a right angle to your body. 

Now, please write a short abstract for it in Indonesian. Abstract:
Lakukan split sambil meluruskan kaki kanan ke depan, kaki kiri ke depan, dan split ke samping.