Middle Splits PNF

[@vergol]

After 2 month of practicing this (5 day a week) and all the pain and suffering plus me slacking off.. I managed to achieve the split and I would like to thank you for the tips!

[@lloydos2312]

How long did it take u to achieve it from when u were completely inflexible to full middle splits?

[@elidianedavid9957]

Perfect!!!! Your tips are great!

[@vergol]

your tips are very helpful! I seen improvement in as little as 3 days!

[@jeffersonjunio6231]

for God's sake, I can't do the frog pose/stretch. I can do everything, even the pancake, but it scares a hell out off me. I can do the front splits. Now I want my middle splits. I know the frog pose is a must-do, but I can't, I've tried this for 4 months. First I tried everyday, but I was getting too much soreness. I changed to two times/three a week, holding and bouncing 4 minutes, and yet I've got no progress. I feel pain during the training and one or two days after. How can I overcome this?

[@jeffersonjunio6231]

​@Emmanuelle ⟬⟭ Yeah! OK, following :-) . I've watched a lot of videos about the topic, but even changing the pelvis position, I can't do it. I have flexibility/mobility training session twice a week. I tried trice a week, however I was feeling pain in my hamstrings, so I stuck with only two days a week. I'm skinny, I'm starting at gym doing hypertrophy/strengthening training, so I'm suffering to create a program that won't take hours of my day. Some people say they've trained for middle splits 4x/5x days a week, however I've seen a lot of people saying you should have days of rest. That's what I do. My sessions are around ninety minutes each. OBS: I thought being able to perform the tailors pose with the knees touching the floor, I would be equally able to do the frog pose. Oh Boy! I was wrong. In my middle splits, I can reach 30/40 centimeter from the floor, but never cold. My front splits I can get almost all the way down, some days I can almost zero it cold. I'm looking for solutions.

[@jacobharris954]

Seiza position, I am guessing you are martial artist

[@sofianhanifeh4602]

When you say whe should repeat for 3 rounds, do you mean we should do 3 rounds in total do the three add up to the 1st one, bringing the total to 4?

[@yea_mark]

Three total rounds would be perfect! You can certainly get a benefit from one or two rounds, but if you have the time to get a third one and it would be quite helpful 😊

[@ianross2550]

Should you not be showing yourself actually performing the split?

[@yea_mark]

Not necessarily. As long as the technique helps to improve bilateral hip abduction people can use it to improve whatever level flexibility they are currently at. Everyone has different goals, some people would like more ROM but not necessarily desire to achieve full straddle splits.

[@sylvesterwilliams9531]

This guy can't even do a split

[@yea_mark]

Thanks so much for watching! I always love hearing from my fans 🤗

[@sylvesterwilliams9531]

@@yea_mark I hope you love learning how to do a split. Cause right now you're not looking too good

[@yea_mark]

@@sylvesterwilliams9531 I’m so glad to hear that you’re working on your technique! Remember, it takes time so don’t rush the process. If you have any technical questions feel free to reach out, I’m happy to help!

[@sylvesterwilliams9531]

@@yea_mark Please learn to do the split prior to offering advice to others

[@yea_mark]

@@sylvesterwilliams9531 always remember, don’t be discouraged if it isn’t perfect right away. The point of the technique isn’t to get to an end, It’s merely a tool to bring you just a little bit further than your current capabilities. If you need any technical help, just let me know! I’d be happy to help you out.