Active Middle Splits Routine (LIVE LESSON)

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Flexibility tutorials
Hula hoop, chair, and hammock tutorials
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FLEXIBILITY – Length 25:00 – Items needed:

  • Foam roller
  • Yoga blocks (optional) if modifications are needed.
  • Chair, wall or pole (for balance)

This flexibility routine will take you through exercises, stretches and tips for your Middle Splits!

Tips to help you get the most out of this workout:

  • Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine.
  • Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
  • Suitable for beginner level 2 and up.
  • May also be used as a warm up.
  • Make sure you’ve been cleared by your health professional before starting any exercise programs.
  • Always leave a day of rest between flexibility to gain sessions, more is not better.
  • To increase your flexibility, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.

Pole plie

Pole leg lifts

V sit compressions

Clamshells

Deep side lunge

Abductor massage

Adductor massage

Hamstring massage

Butterfly stretch

Lying v straddle

Single leg split

Lying outer thigh stretch

Sitting v straddle

Responses

  1. I feel more restrictive in my outer hips than in the inner thighs… it’s like there’s a sticky kind of bone on bone point that I cannot go past. I feel a lot of pressure. I feel the stretch in the inner thighs of course, but that’s more like a soft stop if that makes sense 🤷🏻‍♀️

  2. I have not… I don’t think I ever paid much attention to that, I just let it do whatever it wants to do. It may tilt a little naturally. I can tilt my hips enough to have a flat, belly to floor pancake stretch. I will give it a go in my next middle splits session 💜

  3. I absolutely love these videos! To answer your questions my tight spot is more in my right side. I don’t know how to explain it but I feel crunched up on my outer hip and my oblique muscles on that side.

  4. I used to ride (ages ago) I totally get that! Try foam rolling the Adductors and doing a little straddle stretch after riding to help remind the muscle to relax 🙂 Do you do English or Western style riding?