MIDDLE SPLITS STRETCHING FOLLOW ALONG / TrainLikeaBallerina

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Get into the MIDDLE SPLITS FAST with this easy, follow along stretching sequence.
As these are static stretches please make sure you are warm before following along with me today & follow along as often as possible to get into the splits safely & injury free.
This is one of many stretching sequences as part of our incredible 6 weeks to Middle Splits Program available exclusively on the Train Like a Ballerina app.
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Happy stretching team!
Louisa Paterson Xx.
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TLB instagram: @trainlikeaballerina
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Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Louisa Paterson and Train Like a Ballerina will not be responsible or liable for any injury or harm you sustain as a result of this video.
© Train Like a Ballerina 2022

[@anniem3179]

I just did it! After years of streching on and off, i finally got my splits today! I've been doing your video more or less consistently for the last 2 months and i got there injury free so thank you!!

[@seventycandance285]

Yes girl I’m proud of you

[@TrainLikeaBallerina]

This is amazing Annie! Congratulations :D

[@Sydney_Photography]

Wow I envy you. I have been doing Taekwondo for years, and never was able to do the splits. Hoping to follow these tips and be able to do the splits some day.

[@87scally]

It's not easy.. that's why I admire ballerinas!!

[@ministeriomatrimonioaldesn343]

Thank you and yes it is not easy!!

[@thaliakalli4207]

That’s the easiest part of ballet and it’s still hard jsdsjsdj

[@luissplits7016]

@@claira-bellerose5407 what splits can you do?

[@yasseraboammar3977]

😍😍😍😍😍🥰🥰🥰😘😘🥰🥰🤩🤩

[@katula14]

@@thaliakalli4207 Isn't this gymnastics / calisthenics?

[@kimberlymartin381]

Turning 50 in October! Let’s see how far I can get! Never have done a middle split. Flexibility is so important to me as I’m getting older and I really enjoy your videos

[@margueritedonlon5702]

You got this, good luck🍀

[@nelriayelland8643]

Good luck i believe in you

[@esramoi]

Good luck!!

[@carmenissing1058]

I'm turning 50 in September! I'm there with you on this goal. We can do it!

[@financialfreedomstudios6763]

The man doing the splits here is 55 yrs old, he teaches the splits kzbin.info/www/bejne/Y4a2n3t-oM6bsKM

[@feliciasandiego4]

This year I will get my middle splits I swear! Soo.. I heard that its better to get the side splits first, and thats what I trained then :) one time I followed a different middle splits tutorial, a few months ago out of boredom, and snaped something in my buttcheck. I wasn't able to stretch AT ALL for MONTHS. It was really frustrating. I started stretching again with the 8 weeks splits programm on the relevé app and I'm really close in my side splits, and will start the middle splits journey in April again, with the 8 weeks programm :))

[@shireenharoun4423]

Hoping so too

[@shireenharoun4423]

Hoping the same thing

[@TrainLikeaBallerina]

This year is the year! Go girl :D

[@lettenlina1708]

@@shireenharoun4423 me too

[@surrealsteph]

You and me both! We will do it!!

[@dariabursuc7295]

this woman is amazing! I have been practicing gymnastics since the age of six (I am ten years old) and I have never been able to do what this wonderful ballerina taught me in a short video. I adore you and thank you with all my heart!😊

[@dariabursuc7295]

@ThiniaThanks!❤

[@Upscent]

I am naturally quite flexible for someone who is not a dancer, and today I did this stretch workout for the second time ever. I am about 5-6 cm above the ground. No idea how much it will take me to actually do the full split but I am going to put all of my efforts in it. I can do the front split with both legs but the middle has been a challenge for me for years now. Time to do it! Thank you for all of your lovely workouts!

[@mariap194]

I am a dancer and I already have my middle splits but I like doing this to maintain my flexibility. This is a good workout because it is hip friendly, I know a bunch of other stretching videos aren't and they have actually done damage to my hips so I really recommend this stretching vid for people especially beginners.

[@user36963]

I love that you don't rush into the strechtes and that you take your time, because mostly 20s aren't enough. I also like that we can see (10:33) that these strechtes might hurt, because for me it is more motivating to stretch with somebody on my level instead of watching other routines which are without "emotion" Idk. I really enjoyed this strech!

[@anellia.v]

I've been looking for a good split video in ages and I was never completely satisfied with the videos I found, but yours are the best I've seen. I love stretching "with you". I don't know if it's the music or the fact that you actually stretch for real with us but I love it. Thank you so much for your content and keep uploading because I feel so motivated watching your videos!

[@Camilasolleiva]

this is the most professional, polished stretching vid i´ve seen, with the time counter and you guiding us. I love it! Much love from Buenos Aires Argentina

[@TrainLikeaBallerina]

So grateful it helped you Camilla!

[@robisonsn2]

I already have my middle splits through consistent stretching over the years. And often now maintain or try to gain more through cool downs after my workouts. I love videos like these because to maintain a wide range of motion, you still have to stretch to that range of motion, and I still feel the stretch in these. Thanks 😍

[@diamartin6865]

I haven't seen anyone updating comments regularly, so tonight I will start doing this routine and share my progress. Day 1: my hips hurt so bad but it was so much fun. Day 2: the last one makes my legs shake! I will try to do this twice a day, hoping this would speed up my process. (by the way, I am 30 cm above ground :( ) Day 3: this morning my right inner thigh felt sore so I only did the stretching routine once, today everything was easier and I feel like I am closer to the ground than yesterday. I do this when I take a break from studying, it clears my mind and I feel physically better, I think everyone can find 15 minutes in their day! Day 4: everything felt slightly easier today, I still am around 30 cm above the ground tho. anyway, I enjoy the process. I will repeat the stretch tonight and let you guys know. I am getting my split no matter what! Day 5: today I was out all day so I couldn't do the stretch, tomorrow I'll do it twice. Day 6: it feels easier, I think I will interpret another stretch to fasten the process. Day 7: completed! it was quite fun but I started having cramps on my feet, I think I over-flexed them. WEEK 1 RESULTS: I can observe the improvement on some moves like butterflies, on day 1 they hurt so much but on day 7 I could make my whole leg touch the ground. I am still quite above the ground, I think I just lowered a couple cm but I now have a better posture (I square my hips, etc.) On week 2, I'll do some extra stretches to fasten up the process, I want to get my splits before quarantine ends and school starts. I'll let you know!

[@poorvikasinghal2426]

DID YOU GET THEM?

[@diamartin6865]

@@poorvikasinghal2426 unfortunately i gave up, but this year i will try again

[@jessr1693]

@@diamartin6865 good luck! You can do it 💕 I'll try this too :)

[@bukunmio2338]

@@diamartin6865 DID YOU TRY AFAIN?

[@diamartin6865]

@@bukunmio2338 i enrolled to a gym yesterday so i was thinking about getting back to it, i promise i will update if i try again! :)

[@adrianpilbrow]

I like your cheeky little smiles to the camera during your stretches.

[@shiningshine5227]

I still love this video after 3 yrs.... The music the stretch and guidance everything... Super positive vibes

[@Erin_Simone]

Starting my journey tonight! I'll keep you guys updated! ✨️ update: life...kicked my butt over the past year, and i lost motivation to do much of anything. but i'm back because the notif reminded me that i once had a goal, so. restarting. i plan on having a split by the time i go back home (may 5th). cheers, mates.

[@TrainLikeaBallerina]

YES! We can't wait to follow you on your journey Erin 🧡

[@salowoonton9922]

I try to do your middle and side splits tutorials everyday to help my Muay Thai kicks, i can say my legs feel awesome during and after training since doing these.🤗 I wanted to thank you and also let you know you have a champion smile. From the Australian outback with all love thank you. 👍

[@a.neko.77]

Found another Australian! Most people are from America or the uk it’s kinda hard to find people who can relate to the hotness of this beautiful country all year round Or a least someone who doesn’t think that this place is full of fire breathing spiders 🇦🇺🙂❤️💙🤍

[@pixydncer1]

Great routine. The voice over got lost on the last stretch which is one I would have really loved to hear your instructions/suggestions on since that hurts my knees.

[@bethstones9957]

Yes I was wondering what she said too

[@karinathompson8051]

"Coming into the center now open your legs to the side...??... make sure to pull your ankles down...???..." thats all I got

[@rachaelgray1125]

I just tried this routine and it is hard! But I am determined to pull through and finally achieve the splits. Thank you for this video :)

[@i_am_esea_dedej9633]

I actually have front split but not the middle split so i am gonna try this ❤️🤗

[@Hamoong109]

same

[@alicjakorczewska4758]

To me middle splits were easy but front splits were extremely hard for me to do

[@sxphia7074]

Alicja Korczewska that’s so weird I’m the opposite aha-

[@dedunuwijethilaka2758]

me 2 :D

[@abbymwendwa1852]

Yeah me too

[@komorebi3803]

Even though I only started to feel comfortable enough with my body to start any sort of exercise this one really made me happy and enjoy it. I really do not know why I came here but I am loving it. Thank you for taking your time and making this video ❤️

[@bibalsuf25]

I have been doing this video 3-5 times a week for a month 1/2, and I cant believe the progress! Thank you for putting this video together! My lower back pain is sooo much better because of these stretches, and my middle split is drastically improved.

[@TrainLikeaBallerina]

Wow!! That's awesome! Consistency is really the key to progress. Keep it up! Happy training like a ballerina! 🧡

[@AninRose8]

These stretches isn't easy but I feel as if I'm getting close to my goals! Thanks for this♥️

[@rehinrehin9686]

Thank you so so much... It works! I started today and I have reached my middle split now.. Before starting I was almost to reach my middle split but around 3/4, after 2 sessions of leg stretch pilates followed by this stretching practice now I've been able to full middle split without hurt 🤗

[@stopcheatingconsumers9779]

I absolutely love the music tracks your working here. I hate stretching and you've lured me in with the music lady! I'm a long distance runner and my hips are giving it to me in that I can't run now. I'm crap a stretching so here I go. Thank you!!!!

[@bellathebrave5464]

Best stretching routine I’ve ever done !

[@jessicanelson7898]

so happy you posted this!!

[@TrainLikeaBallerina]

Hope it helps Jessica Xx.

[@celcuiszjanusz7199]

This quarantine I’ll get my splits before you know

[@adyingcactus701]

Leaf Less yess let’s go!

[@celcuiszjanusz7199]

A dying Cactus I got them in less than 2 weeks

[@adyingcactus701]

Leaf Less wow really? I’m so proud of you :)) I’ve used this for three days now and I’m about 10cm off the ground hopefully I’ll get it within the next fortnight

[@nanoshinnnnnnnnn9953]

update how far are you??

[@celcuiszjanusz7199]

Salma stif as a brick

[@alexandreevaa]

This is the best tutorial that I've ever see it helps me a lot😁

[@summerpeepoo5689]

I love this! I have improved so much and this is great to do before classes!

[@itzsheena5941]

Can't believe I just discovered your channel today. Been binge watching your videos and I believe I'll be able to do amazing things. I can do the middle splits but it hurts like f**k. Saving this for my morning routine

[@zeyneptetik9027]

Thanks for encouraging me to do splits again.. It's one of my 2022 resolutions now. I will update each time I do these stretches! - Day 1: My legs hate me :) Managed to achieve most of the stretches but really I've gotta work hard! - Day 3: I'm already feeling better! Not sure how I will achieve that stretch at the end tho! Keep working :)

[@SilverBlO0d]

any update? :)

[@francescorossi1237]

I really enjoyed doing this stretching session to reach the Middle Split. It is very difficult for me because I am particularly stuck in the hips, but I want to continue until I can have a full opening. Thank you so Much 🙏

[@a_quinn2404]

I just wanna say that I love your videos! I love how gentle, silly, and sweet you are, it makes me smile in spite of the stretching pains haha

[@natavan286]

I looooved the video, that was the first workout/stretching vid where I enjoyed the music. Loved every song. More videos like this please, more middle split, side splits, flexible back and shoulders videos please! Thank you!

[@majab9645]

I love your middle split stretching !!!! I love it so much you inspired me to do it after my cardio 😍 love from Philippines 🇵🇭

[@tiffanyregala4505]

Masakit sya sa legs pero kaya 🙂

[@bethstones9957]

Thankyou so much, I have been doing this 2-3 times a week for 3 weeks and i am 2-3 cms off now!! I am trying to do it everyday now until I am completely flat, I will then continue till it is persistent

[@Aminata1811]

Hey! Did you get there? :)

[@Schnarchnase]

I will give this a try for about a month. Let's see where this can get me. Though I can't go the last two exercises at all.I just can't get my legs more than 30cm apart :D

[@Schnarchnase]

2 weeks of stretching reset back to 0 due to being sick for 4 days. Nice stretches, but just the same all the others, for me.

[@joelvirolainen590]

Perfect for releasing tight legs after cycling, and you get flexible as well! Just take breaks when you need them.

[@island661]

I'm happy to say I can now do the splits! 🙏🏻

[@TrainLikeaBallerina]

wow that's wonderful to hear! great job! Hope I could see a video of you doing the splits. Tag us anytime 🙂 Keep it up!

[@cyrilmatthew2995]

This really helped reduce tha pain and go deeper

[@TrainLikeaBallerina]

Wow! That's great! Happy to see that this worked for you! Keep it up! 🧡

[@cyrilmatthew2995]

​@@TrainLikeaBallerina it's an honor to get motivation from a ballerina ... Thank you ... I saved your video and was doing this at gym 😊😊😊

[@TrainLikeaBallerina]

Thank you! ☺️

[@crabanniel3561]

Great but o can barely hear you bcs the music is too loud and I have to have it in a low volume:(

[@qlarettemach754]

u can turn on the subs tho

[@onoes9646]

@@qlarettemach754 Except the song lyrics also show up in the subtitles.

[@gracecormack7739]

Same Cos I do this in my room at night

[@margueritedonlon5702]

Love,love,love this stretch, thank you 😊💖

[@monicaborge8957]

Love love love this stretching sequence!

[@pizzacrusher4632]

Thanks for putting this up! I am going to do it every day for a month, and see if I can do it! thx again

[@6969Nicole]

You Are amazing and such an inspiration I hope to become like you with persistence

[@peachessin]

I try the splits now since 2 month and I can see some small progress. I hope, that one day I can do it. Hopefully I'm not to old to get into the splits.

[@renabreu]

I felt good practicing this routine! I will try it to get my middle splits. Thank you so much!

[@zzzoooeee1196]

Followed along ones cause I thought it was interesting since I'm a gymnast and do different stretches... What can I say.. Followed along and got my splits back thank you! Gonna follow along more often the next weeks and days

[@forceindia4666]

This is so good.

[@kijona]

Thank you for this Stretching Routine! I‘ m making this Routine for the past days and it‘s very impressing! Even though i have a Natural Great turn out i‘m struggeling with the Split!

[@LuisaGrigorescu]

Great video content! Really love the fact that you have a mixture of nice songs and explanations.

[@kakvopravqsjivotasi7644]

I'm going to start doing these stretches from today(19.11), because I'm a figure skater and i really need the middle splits, i have my front split tho. I will update every once in awhile. I'm trying to get them before the end of 2020!🤩

[@Aminata1811]

So did you get there ? :)

[@9keykey]

Thumbnail: You are beautifully streamlined. And your Pointe, enviable.

[@Adrian-cd5wf]

Nice stuff! Was doing random stretches but with these i progress so fast 👍

[@thebloodrose96]

It’s interesting that this stretch routine is both gentle and effective. It gets obvious that it comes from professional. I had bad experience with a stretch routine that I’ve done from another channel. One of my legs got hurt and I couldn’t do any stretch for few months. The exact exercise, of course, is absent in this routine. Thank you, Louisa, you helped me loosen my legs and hips again! I do have results after few weeks of everyday stretching, and I feel I will continue for the weeks to come. I only wonder what did you said for the last exercise, if you remember? Because sometimes you give specific information and I don’t want to do the exercise in a wrong way. Thank you! Greetings from Bulgaria!

[@linja3060]

can you tell us which stretch that was? i wanna make sure i dont do it

[@thebloodrose96]

@@linja3060 Hello! It's the PsycheTruth 12 min Split Strech. It's the second performed strech, when she bends over her leg, and the other one is bent backwards. For me personally that's bad move because you can overstrech really easily and injure yourself, like it happened to me. Have a great day!

[@freddybeer]

I apologise. I clicked on this, having zero interest in learning the splits. She is STUNNING!!! Such beauty, the rewards of such hard work! I'm in awe! So impressive and inspiring!

[@katherinemary3256]

I’ve wanted to challenge myself to train to do the splits and this video looks so calming and the stretches look so satisfying I’m sold!

[@yamitf77]

great video, my daughter does it daily and i join her, she is 5 and had her splits within 2 weeks....im almost there. would love to knew the title of this song, we fell in love with it as well :) thank you.

[@shanasellami]

I'm a dancer and I'm not very flexible. I'm gonna try this and update you 😘♥️ thanks for the video ! Day 1 : ☑️ Week 2 : ☑️

[@miwakuuu3551]

I can do front splits easily and my middle splits are very close to the floor ! Maybe i can do it in a month ! 🎀🧺🌱✨

[@alainakaehr8888]

I got it thanks so much you are the best

[@Prisca12345]

this helped a lot , thanks.

[@janaenicholson667]

I got my side splits now it's time for the middle!!

[@bimboodekunle4296]

Me too I can only do them after stretching though

[@malcziki7741]

Wooooowwww i basically got them the first time

[@TrainLikeaBallerina]

Wow! That's really great! 🧡

[@hypersomnia8397]

Just found this video. Gonna stretch like this from now on.

[@bogdansliwa4138]

Tyle ile trzeba!!!🔥🔥🔥❤️❤️❤️

[@championblessed2917]

Your videos are very helpful!

[@AngelinaAisman]

Excellent exercises, many exercises are suitable for all types of twine

[@Nadia-zambelli]

Beautiful stretching!! but... is there a way to get the playlist? the music is beautiful! 😍

[@Fatima-mf3co]

You are really cool and a great Person. God bless you!!😊😊👍🔥🔥

[@vennelaadaboina7420]

My goal is to get my splits before summer 😬😃😊

[@jacobbaartz7710]

11:17 That elbow seems more flexible than necessary

[@killiandatabase]

Thanks! I'm 2 hands away from my middle splits, hope it works to get there

[@goessiee]

How long did you follow this routine?

[@killiandatabase]

@@goessiee two weeks, it's a good routine, I'm only one hand away now

[@goessiee]

Nice! Where you flexible before this routine?

[@killiandatabase]

@@goessiee well, I dance for two years now so I've already trained flexibility before this video but I was never "naturally" flexible

[@killiandatabase]

@@goessiee consistency is the key to get there, always remember to warm up before the exercises too so you don't get injured

[@LonelyLonelyLoner]

Is it normal to be a bit sore the day after split stretching🙈? Soreness goes away after the 2nd day*

[@jona_ka]

LonelyLonelyLoner yea its compelety normal (sometimes i cant even walk)

[@bubbletea7771]

But rest a day if it's too bad

[@eloisamir2823]

LonelyLonelyLoner yes

[@eloisamir2823]

LonelyLonelyLoner but you shouldn’t feel pain

[@LonelyLonelyLoner]

@@eloisamir2823 not a sharp pain at all, just light soreness. No pain when sitting, walking or even when I go running. Thank you for the warning though ♡

[@joyceehanna3576]

Girlllll! Whatva stretch, so beautifully sore.. haha! Thanks! Really needed that. ❣

[@maxframe4415]

This is going to be my daily routine!

[@tiffanyregala4505]

Same

[@LusheKZNHealth]

You have helped me so much

[@SvetaAnandaYoga]

Great workout dear🙏🏻🌞

[@judithpierre3925]

That was LOVELY!🙌🏿🙌🏿🙌🏿❤❤❤

[@TrainLikeaBallerina]

Thank you 🧡🧡🧡

[@kakiasamara9182]

Lovely stretching routine !! ❤thank you 🙌🏼

[@TrainLikeaBallerina]

Thank you very much 🧡

[@hungryinseychelles6094]

Love your videos already! Plus Ur music is so great and relaxing really helps with staying in a stretch. Also, I'm just asking as a begginer, as it was a bit hard for me to get into things like low side Lunges, do U have/could U do a video that has modifications to get into these as some of the final poses are still too difficult please? I always topple over before I get to the floor 🙈💖It would be so helpful! Thank you 💖

[@jf6414]

Great job, cheers from Venezuela, like&subs! Keep doing!!!

[@balletgirlie99]

Great exercises!

[@ahaxi9022]

You are amazing. Thank you!

[@TrainLikeaBallerina]

Thank you for saying Yixi. Means the world Xx.

[@vadoula]

Just wanted to say I LOVE this middle split stretching video. I've been doing several times a week! Any chance you'll do a video for training for needle pose?

[@a.neko.77]

Some youtubers that helped me get my needle Anna mcnulty Hannah Martin rg

[@hadasitalki7247]

thank you! 💪💕

[@martineeid3598]

Beautiful work out. Thank you 🙏

[@georginabuckley3541]

This really helped thanks

[@kpopfam9849]

I’m gonna try this and Update every week Or 2!

[@belebuck1429]

Go for it

[@pakunamarfusa4621]

So?

[@sadisticgirl_]

how's your progress?

[@ashadsouzaamother2821]

Starting from today 😍

[@TrainLikeaBallerina]

excited for your journey, Asha. Tag us on Instagram anytime so we could see you progress.

[@motheatscloth]

her funny smile at the very last moment :)

[@lucila5466]

loved it!!

[@faridadodo7682]

I can't believe it works from the first time

[@alexa___2243]

Hi everyone! I've just found this routine, and I wanna check, how much time I need to do middle splits all the way down, because I'm 20cm above the ground :D Ive got over splits on both legs actually loooong time, but I've been struggling with middle.... We'll see what will happen :D Day 1 ✅ I'm only 17cm above

[@PiperG_Dancing]

So close to my middle split your video really helped❤

[@TrainLikeaBallerina]

Keep going Piper ✨

[@urheartistoobigforurbody5535]

Loved the strech

[@wawe1512]

Very useful routine !!and i wanna know that if i can go lower in the frog pose and able to open my legs wider while doing the wall straddle, should I go for it? 🤔🤔cuz idk if this is a special technique to stretch, hope u can help me out,thanks 😊😊

[@Florencerose4756]

I just got my middle splits

[@TrainLikeaBallerina]

Wow! Great job! 🧡

[@universalrelaxation-medita1740]

👌It was very deficult but you made it easy👌with rock music

[@TomtilLetsplays1987]

Fantastic video! Great stretching routine! Amazing stuff! :)