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 theyre no big deal. If you get used to the routine and want to make it more intense you can add a repetition for each stretch.
Another stretch that is helpful is to sit in a low second position plie and with your elbows.
Stretches to get middle splits. The goal is to eventually get your groin area completely flat to the floor. Even though youre working toward a specific flexibility goal — in this case middle splits — you should still follow the basic rules of stretching. Now you are going to make your feet touch each other while trying to get your knees down as low as possible.
Focus on your breathing while holding the stretch imaging your breathe flowing into tight areas of the body breaking up the rigidity and flowing out like water when you exhale. Instead hold the stretch for 15 to 30 seconds as you continue breathing normally. Put your elbows down on the floor bottom lifted.
Be careful to not let your knees collapse in this stretch. If you are new to stretching you should do this routine three times per week holding each stretch for at least 30 seconds Martinez says. 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.
Butterfly Sit upright with your legs bent and the soles of your feet together. Do each of the 5 stretches listed below for 1 minute each. Pull your heels in towards you.
A turned IN middle split also known as a chinese straddle to some. An excellent stretch for your splits is called the Butterfly Stretch. Start by sitting down with your knees bent.
Stretch your arms above your head and arch your back kind of when you sit down for a while and then then you do the stand stretch just reach down to touch your toes widen you legs and reach for each side and down the middle etc. Each day progress to holding the stretch longer and longer all the way up to 5 minutes. Stretch to the point of muscular tension not pain and dont bounce.
5 Stretches for Splits 1. The following routine can help you achieve both the middle and front splits if done consistently.