Stretches For Middle Split Flexibility

Hey loves! Welcome to flexibility Friday! Today we are working on our middle splits. I give you a stretch routine to get your center split and to get those hips, inner thighs, and hamstrings flexible. We will always start with a dance warm up because those muscles need to be warm before we dive into flexibility stretches. This daily stretch class is great for dancers of all levels, especially those wanting beginner stretches or self-taught dancers who need some help learning to dance at home. We work through a deep stretches in a safe and effective way so you can do the splits. Flexibility training takes time, consistency, and body awareness- be sure to listen to what your body is telling you, so you can avoid injury and nail those flexibility tricks you've been dreaming of. Have fun!
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Thanks to our home studio, fringe.dance
Director of Photography: Brayden Curtis // Gear: Blackmagic Pocket Cinema Camera
Time Markers For Easy Viewing :)
0:00 - Intro
0:43 - Warm Up
2:40 - Stretching Routine
14:53 - Outro

[@kelliereis]

When I tell you ive been WAITING lol my middle splits were always hard for me and I’ve made progress this year by stretching them daily but this is about to help so much!! My mouth dropped when I saw the title lmao I haven’t even watch the video yet I’m just so excited ☺️☺️

[@stephaniewlfe69]

Thanks for this!! Been waiting for it! I really wanna get my middle split for dance.

[@jessicajordan1116]

Have been using this routine since couple days after this was posted 6 days a week and i Just accomplished my middle splits!!!!!! (its jan 2021) THANKYOU SO MUCH MISS AUTI i am so grateful everryone subscribe to miss auti's dance and sign up to her patreon BECAUSE ITS WORTH IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! iloveyoumissauti

[@eleonoracasella1195]

I followed this video for the first time earlier today and I'm going to incorporate it in my workout routine 3 times per week. I am a beginner in split stretches and I would say that my legs right now are at a bit more than a 90° angle. I hope I remember to update this comment for you guys LOL

[@pineapple3076]

Update

[@ffionlloyd5505]

I think you forgot lol 😂 I can relate

[@johnp8809]

Update? 🤪

[@nikitagabrielle9733]

Updateeee lolll

[@bismadigitalisma]

Why aren't u updating?

[@_wh0scharlotte]

Her: this stretch is gonna be easy Me: *nearly breaking my leg*

[@viv2709]

lol that happens sometimes. i was a gymnast for like 5 years and at one point i had got my splits down for a while then i kind of lost the flexibility as time moved on because if you don’t do it then you’ll loose the flexibility. so for me it was really exciting and mood-lifting to see myself get it again although i lost my flexibility again… but the point to me telling you my whole flexibility life story is that it takes time, stretching, persistence, & PLENTY OF PATIENCE because if you try to rush your muscles you’ll end up hurting yourself more than helping yourself. so i totally understand your pain trying to stretch like this. the same stretches happen pretty often in dance (you’ll do it every time you go to class) and i never used to understand why until it started helping and benefiting me in my dances. have a good one!!

[@michellapoon619]

thank you i have been watching this since it came out and am doing it every day. hope ill get my mid splits soon!

[@vivimallam4498]

I haven’t quite gotten these splits! Can’t wait to do it😍😍

[@estellezhao629]

I’ve been waitin for this one

[@dancingnerdyreadingfatmads6530]

You quite literally read my mind. I have been working on my middle split for a long time. Thank you. Can you do a video on barre work for pre pointe. Or anything to do with pointe

[@ava6763]

This helped me so much and I’m almost in my split from this! Thank you!

[@minnahbadarneh4440]

I'm going to try this for 1 week 👍🏻 I hope it works ❤️

[@ju.i.s5571]

This middle splits routine worked really well, now I can do middle splits. Thanks Miss Auti

[@JewelBelleLove]

Thank you for posting this video, Miss Auti.

[@amulyat.sjyothi4866]

I was waiting for this for a long time Thank you

[@zansuper5044]

Thank you miss Auti! I finally Have my middle split by following this video in one day! I've been stretching for 10 months and I just couldn't get down the last inches to the middle split. but know I have them all the way down! Thank you so much!

[@madelynclarke1847]

Miss Auti, your videos are EXTREMELY helpful and I love you and your work 👑‼️

[@elli9351]

Early! Love you! I have really been trying to improve my flexibility recently so this is perfect!!!!💜✨

[@neho6963]

Hi auti This video is going to help me so much thank you! ❤️✨

[@luanamoreno1879]

Thank you! I love!

[@Daphodil27]

I've been super close to the middle splits for like two years but I just couldn't get all the way down, and this helped a bunch! I'm now only an inch from the ground when before I was 2-3 inches up!

[@jailsonmendonca9216]

Yessssssss.......nota........10.....

[@IRAhARISweetLife]

wow love this exercises. so healthy. thanks for this again..

[@haileye7430]

Its random act of kindness #make someones day

[@snabeyratne]

So useful and instructive!

[@tessad130]

I’m now super close to my middle split

[@bethanygraham977]

yayayyayayay!

[@Daphodil27]

Super awesome!

[@favourloveth8730]

It really helps me

[@epicdancer9859]

After following along with this amazing video, I decided that I will try to see if I am closer to my middle splits... I'm shocked, I am so close to getting my middle splits!!!

[@ti-and-me]

Amazing!!

[@julianaopstal5106]

will this help with tilts and side extensions? thank you, have a great day!! :))

[@ti-and-me]

For sure!!

[@nimishac.1021]

Thanks for this 😊

[@avadoravani1656]

I'm early as usual!!! Ilysm!🥺😭💚🥺💜💜

[@haileye7430]

Hi just wanted to say thank u you have taught me every turn i know♡︎

[@haileye7430]

P.s love new intro

[@lungandamasealbums7383]

I really needed this, I was actually motivated that I should stretch since it's been many days, I told myself I'm gonna do it today buuuuuuuut.......... My period came in now I have to wait

[@NewHeartChurchcrc]

That’s terrible I know how you feel

[@evakelly8515]

Ugh that’s the worst 🙄lol

[@samaashraf9601]

I keep stretching on my period, why did you stop!?? Period is nothing, don't make it impediment

[@mildredpereira.1747]

Awww! Take care and drink water!😊

[@ericaheap]

@@samaashraf9601 periods are different for everyone! sometimes it's way more painful, and working out would make it worse or also cause staining if it's heavy flow days

[@tochtereuropas6664]

thank u so much. greets from germany

[@juliathebest5260]

Thank you sooo much I did it

[@lorenamadrazo9902]

you are the cutest. Thanks so muchh

[@victoriavargas7650]

Woooow!

[@phoebekat7666]

I needed this so much thanks! Also awesome representation

[@ytsquad8075]

This is so helpful she is so awesome covid this is so helpful thx

[@hola_kate8105]

i am in bronz gymnastics i got an award for first middle splits!

[@crystalhelmick8200]

Awesome Job on the Intro Brayden (im assuming) lol but thanks this was a great stretch!

[@ti-and-me]

Yes! Brayden is amazing!! So glad you liked the stretch :D

[@smileplease6036]

Super 😍😍😍😍

[@CowboyBebop444]

Awesomeness

[@marsp5636]

IM LITERALLY TRYING TO GET MY MIDDLE SPLITS FOR ACRO CLASS!!!. You can read minds or sum?

[@eva4340]

have you got them yet

[@Ruby-fw3sg]

Same lol

[@michellapoon619]

3rd time watching this

[@jesus3984]

Thank you so much, Miss Auti! I was needing a middle split stretching video!

[@ti-and-me]

Woohoo!

[@alessaxreacts9935]

I have a question for the middle splits stretches do we need to do it twice in one day or just doing the stretch one time but everyday?

[@JewelBelleLove]

❤❤❤❤

[@hemlatabisht6553]

❤❤❤

[@sayanakuruvilla]

Hi auti I'm new to your channel It's soo nice I really like your videos Can you doo a contemporary dance routine to the song Winter bear by BTS V PLEASE 🙏🏻

[@rosie6918]

Hello , does middle split help me to reduce hips dips. ?

[@oriannastarace2064]

I have a question about hamstring pulls, I am having one of those right now and how often should I do my splits? what should I do for for my legs? and how often should I do them?

[@macytedder9830]

You can do them everyday but you have to make sure you stretch well before you do them

[@macytedder9830]

For the pull I would roll it out, take some pain reliever, and take a hot bath with epsom salt if you have some

[@Daphodil27]

I have a legitimate question for hip flexibility; (I tend to get teased for bragging, but I'm just trying to get answers!) With frog and butterfly, I go all the way and I have no stretches to further those stretches and I'm wondering if there's any substitute or way to sort of go further? For frog, I've tried almost every trick and for butterfly, I can already lay my stomach flat on the ground and stretch forward as far as the human body can, and it doesn't stretch me. If you have any advice, please let me know! I love you so much, thanks for all of your kindness and amazing videos!

[@38-paridheeshrivastav89]

First view

[@alexandraaks113]

What do I do if these stretches(and similar ones) feel like they’re hurting/ stressing out my knees? I don’t think I’m overdoing it in the stretch, but I dunno, my knees will sometimes pop into place whenever I fully extend them or engage them.

[@natalieterrani8948]

day #1 ✅ day #2 ✅

[@nadasalah2979]

Miss auti, can an inflexible person do the middle splits?

[@Eve.lyn.Sanchez]

You'll slowly become more flexible

[@nrdnewruddydance9404]

🙌🙌🙌✨✨✨✨💙💙

[@dino-tp6hu]

my cat is watching me doing this in the middle of the night

[@KadenLafond]

I use this for mma lmao

[@ereid964]

About how long does it take to get your middle split?

[@MariaBecerra-xz7zx]

I started doing some stretching for split and I have achieved it, but then I tried to do middle split but the lower part of my right waist hurts me a lot when I do split and I have rested like 1 month but it stills hurst, what should I have to do? Because I don't want to stop but I am doing this by myself

[@kimlavender8511]

I didn't be able to do a middle splits anymore I wasn't even close

[@user-yx8td8qj7m]

Firsttt❤️

[@Makayla511]

Who else is watching this in bed😂😭😂

[@clara449]

I pulled a muscle so I can’t stretch this split without immense pain. Should I stretch anyway?

[@evakelly8515]

I would do it gently just to kind of stretch it out but not extreme cause it could make it worse

[@clara449]

@@evakelly8515 ok thanks🙂

[@bellarose1325]

for some reason when i do butterfly my knees touch the ground and i don’t feel a stretch but i don’t even have my middle splits does anyone know why this happens????

[@alyssamilner353]

Middle splits stretches a few different muscle so I would continue to play the video and maybe others to find stretches where you do feel a stretch. Another possibility is that you need to change the rotation of your pelvis so that your bones don't clash on each other. I also have had this problem because I do yoga, so I'm pretty flexible, but there are still hidden areas that are really tight - my hips for example, but not my hamstrings

[@bellarose1325]

@@alyssamilner353 thank you

[@michellapoon619]

anyone elses hips hurt now?

[@meralbukhari9897]

These to hard I can’t do it

[@justaperson3286]

I went from /\ to ||

[@theautisticartist9370]

The pain is worth it if I get to be bendy

[@swetasingh8609]

No it doesn’t work

[@sophie-ib9yx]

it doesn’t happen the first time you do it, for some it come take quite a few months