HOW TO TRAIN MIDDLE SPLITS | kinkysweat

[@user-ud6uv6xm6w]

watching others stretch is just so de-stressing and therapeutic

[@bellaisha8480]

Bro!! Before following this tutorial once, I was 8 inches away from my middle splits but afterwards I was 1 inch away!!! IT WORKS! I’m going to keep doing this to improve my flexibility overall. Thank you!!!!

[@aliciaarcher]

GET IT!!! I’m so happy to hear that! Thank you for letting me know!!!

[@AirborneEclipse]

Exploring yoga after years of military injuries has been nearly miraculous in regaining lost mobility, but I’m really liking the creative ways you show flexibility exercises to explore as well. I’m 6’5” in my 50’s and refuse to give up the ship. Thanks for having a heart to help others 😊

[@aliciaarcher]

Thank you!!! I’m happy to hear that you’re still working and not giving up. This is an inspiring message, and I thank you for carving out time to share 💕

[@SlpBeauty333]

Thank you so much for your service to our country. In my early 30s, I used to take a yoga class and I could not believe my teacher was in her late 60s. Plus getting my butt kicked by women who were at least in their 70s? It was definitely humbling! I just watched this one video and hit "subscribe" right away. Being able to work with props is so important to people (like me) who have injuries. I never would have thought of using a pile of towels to help with this! Genius!

[@TUB320]

jumping out of planes and war messed me up also. i feel your pain

[@Lucas-rz3vl]

Hell yeah tall brother, I'm 6'5'' as well

[@TheHeartandFist]

Same here! It's nice seeing other veterans like myself trying this. Fight on ❤

[@mollyb3891]

Did this whole routine 3 times and got my middle split !

[@aliciaarcher]

GET THE HECK OUT!!! I’m so happy to hear that! How do you feel?

[@mollyb3891]

kinkysweat really good! I’ve got a ballet Summer school soon so I’m really happy I can go in there with my middle splits! This is the only beneficial video I’ve seen !! Thank you ❤️ xxx

[@mollyb3891]

Kaylee Shupert my straddle was about just over 95degrees wide so pretty far !

[@summertime7651]

Ok, best tutorial hands down. You have warm-ups, modifications, you have other positions that most other "split" videos don't include, really great overall.

[@aliciaarcher]

Thank you tons!!! I appreciate the feedback 💕🙏🏽

[@boblowblawlawblog5806]

I LOVE that you cared about inflexible people for me and showed stretches for people who find the normal stretches difficult! Thank you!!!

[@boblowblawlawblog5806]

inflexible people like me**

[@aliciaarcher]

Of course! I’m happy you thought my breakdown helpful. Thank you for the feedback!

[@thewatchcommander7253]

This was just so damn funny - “be sure your knees are comfortable bc everything else is gonna suck!” Great job! Subscribed 😎

[@aliciaarcher]

😅🙈 Thank you!!!

[@11Reload]

the watchcommander i too was charmed after that comment

[@cherryred39]

I love your videos. They're really honest and don't assume that everyone can do the basics. I've been struggling to keep my flexibility routine regular, but I think your video's are going to help me find my motivation again. So thank you!

[@aliciaarcher]

Thank you for that feedback! As someone who started late, I remember what it’s like to work from the beginning. And I try to include as many modifications as I can remember!

[@methodswan]

I have been looking for a middle split tutorial for months and I have not been able to find anything as good as yours! Thank you so so much for posting this

[@aliciaarcher]

Thank you for the feedback! I am planning more!

[@AnaisBelmusic]

Best tutorial ive seen for middle splits!

[@aliciaarcher]

Thank you so much!

[@natalienichole6273]

I love that you show variations for the beginners. I can’t even sit in a pike position without sitting on a block right now, as my hamstrings are beyond tight 🙃🙃🙃

[@aliciaarcher]

Thank you for the feedback, Natalie! It helps to know when I create other flexibility videos 🤗

[@shanealarcon7928]

So tight

[@shanealarcon7928]

Great vid I almost got mine

[@julianroninbb]

This is one of the best tutorials out there regarding middle splits

[@Yogawithadorah]

I’ve watched so many videos for middle splits and this has always been my favorite especially the tilt of pelvis. I love it

[@Greengoddessgalaxyy]

Thank you!!! I have been looking for a video that includes unique stretches! I often run into the same stretches here on KZbin & Ive been dying for some variety.

[@kundudance]

I love watching these splits videos. I guess it helps that I've been working on it myself during these months of quarantine. Thanks

[@financialfreedomstudios6763]

I think you'll like this one, this is a really good technique on how to get the middle split the safest way in my opinion kzbin.info/www/bejne/Y4a2n3t-oM6bsKM

[@Johanssoncecce]

I love how you mix strength training with stretching! It is perfect for us who have little time!

[@aliciaarcher]

Thank you, Cecce!!!

[@abeautyproject]

I an ten thousand levels of unfit and overweight but watched this whole video because damn is it amazingly instructional-have you ever considered filming things like these for people wanting to GET started on a fitness journey? Because you’re a hell of a teacher!

[@Nabtono]

Omg I love this!!! Great tutorial. I'm definitely gonna get my middle split this year.

[@savitaram3975]

Nabtono How's it going so far?

[@katrinaveibel]

Nabtono Did you get it?

[@WarmGoathirette]

tell uuuus

[@minigirl]

She is probably dead

[@gbx1570]

Me too I'm diving for it this yr

[@Cieloazul85]

Loved it. Your personality is so positive and happy.

[@aliciaarcher]

Thank you!!!

[@dianadinca8707]

If this ain't proof that I'll watch anything you post, I don't know what is. I might even give this a go! Always super entertaining and I love how your personality just shines through

[@gail0220]

You’re a terrific teacher!😊

[@cymbidiumm]

Loved your voice-over, you have a very clean elegant style to talk! Will do these excercises today, thanks!

[@aliciaarcher]

Thank you for the positive feedback!! 🙏🏽✨

[@vivianleenet]

This is amazing! I'm recovering from an injury that screwed up my hip flexors and this has been helpful as a step by step to regain my flexibility. Thanks!

[@aliciaarcher]

Wonderful! I’m happy to hear that, Vivian!

[@vryman]

This is the best routine I've seen as it targets a variety of muscles. I finally can see that middle splits actually are different from watching you do a split upright and leaning forward. Some can enter the split from the top while others from the side. They are not the same splits in my eyes.

[@destondauncey9884]

One of the best routines I've seen for all levels! I really like the mix of static and dynamic techniques

[@lisawhite1548]

This is the best tutorial I've seen so far on getting middle splits!! Thank you!!!

[@livvybug1102]

I feel like this is the best tutorial I’ve seen yet thank you !!

[@aliciaarcher]

Thank you for that feedback!!! My appreciated 🙏🏽

[@livvybug1102]

No problem!! I loved how you not only showed the stretch but what you should focus on during it! 😁

[@ururfhurghgh]

oh my ! finally a realistic tuto for middle split !! thank you sooooo much

[@shaebuttababy8511]

OMG!!!!!!!!!!!!!!!!! I am so glad I found your channel My daughter is the same skin tone as you, and she’s very active but I’m recovering from brain surgery and my husband is still in school so I try to find videos like this for her to watch and it’s even better that you guys look almost exactly alike curly hair and everything THANK YOU FOR THIS VIDEO

[@shaebuttababy8511]

She’s 3 by the way

[@beautysoul2847]

I really enjoyed it!!! Can you please do a full programme with stretching-strengthenig exercises??? You are sooo good and sooo far away...

[@financialfreedomstudios6763]

This is a really good technique on how to get the middle split the safest way in my opinion kzbin.info/www/bejne/Y4a2n3t-oM6bsKM and there are so many stretch tutorials on this channel as well

[@rachelefaiella5457]

Love these tutorials you do, as a yoga teacher i am always looking for new ways to go deeper, looking for that inner openness but always in a gentle and fun way, still working on my own middle split and trying to find that fluidity but also not push too far, I love your mood and your beautiful relaxed way to open the body, thank you so much, keep them coming :)

[@thrillerboyrecords]

Nice work I liked that you displayed these techniques from different angles.

[@aliciaarcher]

Thank you for watching! And for the feedback!

[@rossl.4131]

Love your content, Who else would love her to do follow alongs 🙏💗

[@SingWithMeSarenna]

Yaaaasssss!!! I got closer with your video then anybody else’s!!! Definitely a subscriber!

[@tatyanabarlow6524]

Video added to my favorites so I can review these stretches later. Even a year later you're still helping ppl. You're gorgeous and your video was great. ❤️

[@aliciaarcher]

Hooray! And keep me updated!

[@tatyanabarlow6524]

@@aliciaarcher you're the best!

[@deo3367]

No where near to even think about doing a split, but love this video for stretching ideas!! I love how you give examples and explain things so well!!

[@aliciaarcher]

Thank you, Rachel!!!

[@this_is_it_sports20]

Wow, your an awesome teacher i wish i had a person like you to teach me and to walk me through it. i Am honestly waaay to tight on the hips and hamstrings and am an athlete " go figure :P " But seriously from my pelvis and below i am way to tight it takes me at least a week just to touch my toes if i stretch it out. and my adductors are extremely tight so mostly when i watch i already know at what area i don't even bother to continue because kinda afraid so tear something! But all honesty it looks nice to see a personally do something you dream of doing:)...but can't cause you're unable to.

[@miaomiaou_]

You are amazing at describing good form, this has done wonders for correcting my form! Just started training for my middle split :) Also can’t believe you’re at Ailey! I’m for sure gonna try to take one of your classes!

[@Vitoriadls]

This is SO good!!!! One of the best stretching tutorials I've seen!!

[@aliciaarcher]

Thank you, Vitória!

[@juliannalin19]

OMG the most helpful tutorial I’ve seen to date! After having watched at least 100!! Thank you so so much!!

[@SophiePocket]

Wow this is great! Love how you're showing the different variations for those (like me) who really aren't that flexible and how to progress! Was wondering if you have any tips for improving your squat depth that you do at the start? My heels begin to raise as soon as my thighs start going parallel to the floor.

[@Zack1440]

Your flexibility tutorials are amazing. Thank you!

[@Joker-ge5wm]

This is the best tutorial I have ever seen. Thank you for great explanation. 😘❤️

[@aliciaarcher]

Thank you for that feedback!!! ✨🙏🏽

[@claudiamccabe6627]

These follow alongs are amazing I've been stretching for nearly 2 years and found I was making no progress especially for the straddle split and I literally started following this 2 days ago and my belly is like 2 inches from the floor in straddle I can't believe the progress even for front split. 😍

[@CaliaShade]

Great tutorial! Many varioations for different levels, simple and clear, no overly dragged explenations - exactly what I was looking for. Thank you very much! :)

[@quixilvered7779]

I've been searching for a goid tutorial for about a month. Yours is the best ♥️ but please try to do a full on tutorial where we can do the movements with you and follow time and repetitions with your guidance. It would be great if you do that. All the best

[@mylastestaddiction739]

I’m gonna follow this workout this week and see if I can stretch!! Thanks 🙏

[@CaptainLutra]

A beauty AND a beast! Thank you! This will be implenented in my climbing related stretching routine.

[@RNR_the_SerialReader]

Omgoodness I like you! I've been wanting to get more into stretching, flexibility, and yoga. This tutorial is perfect!

[@olokafrancis7461]

Hi

[@DelaG29]

Great video! Love all the different angles you show and variations for different levels! Also, you're beautiful.

[@ChelseaLloyd]

This is the best!!! Your modifications are fantastic!! Thanks!

[@aliciaarcher]

Thank you, Chelsea!!!

[@ChelseaLloyd]

kinkysweat seriously that pelvic tilt exercise changed my life - you’re the splits whisperer 🦄

[@meganemma2724]

This was so helpful!! I finally understood what my body is supposed to be doing!!

[@aliciaarcher]

Thank you for the feedback, Megan! This encourages me to do more flex tutorials!

[@Mariaxpm]

Ive been working on my front split on and on for sooo long, i got it in 2015 but lost it cause i stopped stretching, same story for 2018. This year ive been making a lot of changes and intend on keeping the stretching routine as a habit of mine for now on. Ive been practicing for a couple of weeks now and just today i thought i would try or see how low my middle splits were and got super surprised when i realized im SO CLOSE to the ground!! closer than i am to my right or left split. Ill be amazed if i get the middle splits before the front one lol but i am going to start doing some of these stretches just to give it a go! Love your content!!!

[@aliciaarcher]

Thank you so much! That’s amazing! I’m so happy to hear about your progress! Definitely keep me updated 🙆🏽‍♀️✨

[@michaelanthony6728]

Hello, I have recently begun my flexibility training and have really enjoyed all of your videos. I was wondering if you have any tips on getting a wider straddle overall? I am trying my best to push my pelvis forward and keep my back upright, but I’m not sure if my straddle is a literal triangle or I’m doing something incorrectly. Thank you in advance for you advice. Thank you!

[@aliciaarcher]

Hi Michael! Perhaps we need to work on your external rotators, as they play a major role in a successful straddle. In terms of the shape, straddle legs have knees face up while the body reaches forward. Whereas a middle split, the knees face forward. Also, lying on your back, and actively pressing down your legs will help!

[@michaelanthony6728]

kinkysweat That’s great. Would I be able to push my pelvis forward a lot more and lie down on my stomach a little easier without arching the back? And just to clarify when you said lie down on my back and press my legs down, do you mean the wall stretch demonstrated in this video? Thank you again. You are awesome!!💜

[@aliciaarcher]

Both yes! Putting more emphasis on your rotators will help. You can do the straddle lying down on the wall as demonstrated on the wall, or anywhere on the floor. If center of the floor, actively keep legs externally rotated and press them down with your own strength!

[@Larawehbi21]

Beautiful! Love how you get straight to the point. You’re amazing woman 🖤

[@aliciaarcher]

Thank you, Lara!

[@neurada748]

Your hip mobility is insane. I don’t think I could do 90% of this

[@aliciaarcher]

I wish I can can help you: I definitely try to take all body issues into consideration, and include those adjustments in my video. A lot of these movements are ideally done in a coaching session for sure!

[@neurada748]

@@aliciaarcher I wish you could, too!! Is this something I would learn in a yoga class? Is there a specific type of class that would focus on this? (I'm actually more of a weightlifter, but getting this kind of flexibility would help my lifts so much!)

[@briana14333]

This is great! Thank you for explaining every movement as you went along. Whether I make it to the full split or not, these are great stretches to practice regularly.

[@elghark]

Damn, where have u been over the last 5 months (that's how last my trip in the world of stretching so far)? That's a great summary of all stuff I watched and did so far + many good advices!! I'm a bit surprised for the fact that, after so many good tips, you didn't mention some 'antagonist muscles stretches techniques" when doing pancake

[@sunnyprisci8838]

Hi Alicia! I have been stretching along with you since January and I have just now realized I never did suscribe! 🙈Love your middle and front splits routine, I know they will get me my splits with consistency :)💪

[@sleep1937]

Great exercises. Thank you!

[@Andrejka62]

Any tips for pain in inner knee area? Amazing video, I really loved all the tips!

[@grunow]

Based on the idea that each person is a world and that women, on big terms, have more hip mobility, if you are in your 40s and you are male, reaching a decent level of flexibility will take between 12 and 18 months of hard and consistent work . EXCELLENT VIDEO

[@aliciaarcher]

I agree! Did you find this helpful? I’m looking to film another middle split video, but even more beginner friendly! I’ll take any suggestions that you have-

[@grunow]

kinkysweat hi, good morning. It would be very helpful to have a beginner video .... GREAT IDEA 💡

[@SlpBeauty333]

@@aliciaarcher I'm far from an expert but maybe some exercises in a seated chair? If you know Living Arts/Gaiam Rodney Yee's "Yoga for Meditation" series, there's one where he does a lot of seated forward bends. That would be a great starting point that should be accessible to most people. All you need is a chair without arms and that should be accessible to most people. I'm sure there are more poses that can be built up from there and I loved that you used a pile of towels as a prop! I'm currently coping with one upper body injury and one lower body injury so it's hard to think of ways to modify but that pile of towels was genius! ETA: I just thought of one more tip that could go in this video! When you're talking about being over your pelvis? Do you move the butt back with your hands so you're right on the bones? That's something I see in Living Arts/Gaiam videos all the time to make sure you're sitting straight up. It might not be practical since you're rolling so much here but it was just a though! :)

[@KatelynSadee]

Wow I love your tutorial! You explain it so simply but you're so cool too haha. Going to use your tips!

[@aliciaarcher]

Thank you for the kind feedback!!! 💕

[@Georginajosephjaxon]

I've been looking for a good flexibility video for months. This is great. Thank you!!!

[@PeaceNLiebe]

These felt so good after a workout 😍

[@CoCoFantastique]

I'm pretty sure your in person classes are fun. Are you a dancer as well? This was beautiful to watch

[@aliciaarcher]

Thank you! I went to school for dance, and now focus on teaching!

[@SimplyTamz]

I need this! Wow I’ve watched your makeup tutorials for awhile now but don’t know how I missed your stretching vides smh! My bad but I won’t be missing anything anymore.

[@dwaynegreen1786]

The main part of this video I loved was the warm-up drills. The next great idea was at 4:00 with the butterfly streatching assist. Thank you for sharing

[@aliciaarcher]

Thank you, Dwayne!

[@antonia-ioanaschannel6599]

Wow! Love your hair! Not only that you have one of the best routines for middle splits, but you are also so beautiful and inspiring! Keep up the good work! I'm in love 😘😍🥰❤

[@CowboyBebop444]

your style is pretty close to how i do it...love this video

[@aliciaarcher]

I’m happy to hear that! Thank you 🙏🏽✨

[@LayLa-oc3cl]

please make more videos with stretching! LOVE IT!

[@aliciaarcher]

Will do! Have you seen my backbend one? Let me know!

[@LayLa-oc3cl]

not yet, I saved it for tomorrow :)

[@arianagutierrez2456]

I am always looking for this type of workout for beginners, and this is the best one girl!!!

[@aliciaarcher]

Thank you, Ariana!!! 🙏🏽✨

[@davidaholmes4479]

I love these videos! Where and when do you do the flexibility classes?

[@MissEMc2]

I loved this!! Thank You!!!

[@luisaallman4711]

YAbsolutly the best. You are givi gli us all the best! Generosi and excelente teacher. Hard to do but not impossible. Thank you

[@osiriss7797]

I just loved! The universe sent this video to me to achieve this because I really want it. Thank you so much!!!

[@aliciaarcher]

Thank you for watching, friend!!!

[@gypsybelle637]

Wow! Beautiful! I'm so envious!👍🏼

[@taramisu3280]

Great video! Fist time watching and I subscribed. I teach Pilates and have trained in ballet in college a little. I was impressed by your form and then you said you trained at Alvin Ailey, haha that's why! You must have access to great teachers and I love that you are making content on KZbin so people like me can benefit :) Thank you!I have a question. When training in middle splits, how do I protect my knees? Do I flex or point my feet, or engage quads, thighs, hamstrings and glutes? I'm asking because my right knee is very sensitive from an injury from not stretching enough, so I want to be safe.

[@aliciaarcher]

Thank you, Tara! I definitely wish there were videos like this when I was learning how to train middle splits. At Ailey, you were expected to be flexible, and I was completely lost. I recommend that you point your feet, and engage your leg muscles. Realistically, flexibility you train on the floor, you’re also looking to train standing. You have to engage your legs and point your feet if doing an extension, tilt, or jump. I would definitely train middle splits with engaged legs to train muscle memory for all the reasons mentioned above.

[@taramisu3280]

Thank you :)

[@chow3231]

Just found your workout series! So cool!

[@VP-yp8ip]

I’ll try these. Hope I could achieve those splits.

[@laurenbrizon]

I absolutely love your tutorials. Did you get pain in your knee when holding your middle split if your legs arent yet on the ground? my knees hurt and coming out of the middle split is really hard!

[@donwetherell8738]

Awesome! I loved watching this, love the facial expressions and above all the variousness of how to achieve middle splits. By Christmas 2019 I'd like to be doing this. Thanks.

[@aleeshaj2084]

oh man, youre amazing :O Im gonna get there!! thanks for the great vid

[@justaninja1]

Very nice. I would also extend the legs while doing lateral raises. What was up with the lights? 😊

[@rehabb.4775]

I love all your tips! This video is so real and that's what I love about it. It got all the solutions you need! Thank you! ♥️🙏🏻

[@aliciaarcher]

Thank you for the feedback! I appreciate the kind words 🙏🏽💕

[@cherjackson4542]

Awesome tutorial! Love the modifications!

[@aliciaarcher]

Thank you!

[@reemkai2665]

this is the best tutorial it help me so much thank u you are amazing

[@sou102]

Great video ! A follow along version would be amazing❤❤

[@yunyunjiang9696]

Love this video! Trying to do some of these while watching tv

[@aliciaarcher]

Let me know how it goes!

[@karamba2844]

Wow...Alicia you are amazing and very inspiring 😍🙏God bless and keep it up.Love to watch your videos it just lifts my mood🤩

[@nicolasy3392]

Love your variable options on this & detail. Brilliant tutorial thank you xx

[@aliciaarcher]

Thank you, Nicola!!! 🙏🏽✨

[@cedric2969]

I learned myself doings splits by just doing splits. Nothing else than just doing splits. Succeeded within two months and a half :)

[@aliciaarcher]

Lucky you! As a teacher and someone who wished they had some guidance in the process, I think providing some technique is also effective. I know several ppl “who just do splits” and they’re not correct. And some who are more flexible than others might be able to get there on their own. Others who need more building blocks I feel will benefit from this video.

[@mattwilson1842]

I am going to try this routine out thank you! I am an inch off the ground to getting my middle splits down and I never really focus on the mobility exercises before going in to stretch! I am going to try them out!!!!

[@paulaalejandrapalaciosrodr7319]

Amazing tutorial! Thank you so much

[@olokafrancis7461]

Hi

[@fernandobazo6369]

Great video and it was fun to watch !!!

[@itzsheena5941]

Thank you so much for this. I'll start practicing and hopefully get my middle splits by the end of the year. I can already do front splits

[@aliciaarcher]

Keep me updated! Would love to know your progress!

[@itzsheena5941]

kinkysweat I definitely will. I did all the stretches this morning and also the frog pose and my cooch wouldn't touch the floor. I set the timer and held it for 2 minutes and Lord the pain! I HATE IT!! The pain isn't there anymore so I'm doing it again tomorrow.

[@Cloppa2000]

U r awesome! Great video, postures, alternatives and narrative..

[@aliciaarcher]

Thank you for the feedback!!! I appreciate it ✨🙏🏽

[@geejae4243]

!!!😍 You're so great! Thank you miss

[@ayshaamin3552]

This is soooo helpful😍

[@olokafrancis7461]

Hello

[@gorcsaandreea2735]

Thank you very much. Your tutorial is great, I hope that if I do it every day maybe this year I will be able to do it till down.

[@prasantadebnath3271]

Gorcsa Andreea wowww..... tnk u very mcuh friend its a amezing vedio and really your tutorial is great tnk u fd