Middle Split Stretches for Beginners Ι Middle Split Tutorial
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- Опубліковано 8 жов 2024
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@Sid Paulson, when I do the frog stretch, should myr groin eventually touch the ground once I'm fully flexible?
Sid Paulson what is the song at 4:50 ?, I know you use it a lot !
Bodyweight Mastery man just looking at way of teaching initially in 10 seconds I realized this guy has got what it takes. No BS like other split tutors.
This is probably one of the better "beginner" routines that I've seen. A couple years ago I tried some "beginner" routines that a few people put on UA-cam/Instagram, and I ended up pulling two hamstrings because the exercises were too intense. Specifically, I hurt myself doing isometric middle split holds and straddle good mornings, and another friend of mine suffered the same injury while doing straddle good mornings as well. I would not recommend those exercises to an inflexible, immobile beginner like me! I've been doing most of the exercises in this video for the past several months and they are much more friendly to my body. One last note, another common name for the side squat exercies is "Cossack squats".
That's super cool to hear. I strive to make the best and highest quality videos I can for you guys. I think many people overestimate their flexibility and neglect to work the beginner beginner stretches in the beginning. That's true, thanks for the reminder :)
Hi guys, I’m an adult male that has been wanting to get the middle splits for a long time. I’ve attempted to do so multiple times over the years but somehow give up or have the excuse of being too busy. This time, I’ve been stretching religiously for the past 3 weeks and have uploaded my the starting state of my middle splits on my channel. To keep myself accountable, I’m announcing a bold statement that I WILL upload a video of my FULL MIDDLE SPLIT on the 31st of January, 2019.
I just watched the video! Amazing work.
Did you get it?
Did you get it?
do i need to take my top off?
Always.. It's necessary for good results.
How does that help
Sarcasm!🙈
MrDozip it depends on your bra size.
Also need to take your gstring off
SID PAULSON THIS STRETCHING WORKOUT WAS SO HELPFUL AND EVEN JUST IN 4 DAYS
Awesome. Glad it helped.
Finally figured out what I was doing wrong. I am on the right path now and making excellent progress at 68 yrs. young. Thanks so much for the insight.
That’s great! Keep going 💪
Thanks for the video, mate ! That will be useful ! Some personnal experience though : I got an injury on my leg nerves when doing the deep squat for a whole minute a few months ago. I couldn't walk properly after that. To anyone reading this : be careful not doing for too long a new position in the beginning, no need to rush things. If you need to start with 10 secondes on your exercise, then 10 secondes it is. Just take your time to build the number of secondes you can manage as time goes on :)
It's always good to take your time. Appreciate the comment!
Damn dude - you've made three videos on exactly what I'm working on: the v-sit, the straddle-L sit, and now the middle split haha.
That’s awesome haha. Next one is on handstand, do the streak keep going?;)
¡Excelente vídeo! Ya practico algunos de estos ejercicios, ahora debo complementar la rutina. ¡Excelente instructor! ¡Gracias, Sid!
Excellent video! I already practice some of these exercises, now I must complement the routine. Excellent instructor! Thanks, Sid!
Thank you! Good luck with your Training!!👍
This looks less painful and effective than all the other ones haha hope they'll work
Give it a try!
Did it work?
Did it work bro
@Juljan Peshtani 😂😂😂
OMG! Your videos are great! They are so much friendly to my body, I’m kinda flexible, and I’m really improving with yours routines! The excersices prepare your body in a such great way! Thanks for sharing!!
Thanks Rodrigo :D Appreciate the support :)
i got my middle split because of you. So thankful💜💎
Awesome! Happy for you! 😃
Great explanation of course! Anyway, my apologies if I didn’t see this part, but how long should this routine go on to achieve the middle splits? A month for example or...?
It’s very difficult to say, depends on how easily you gain flexibility, your starting point, how much your stretching etc.. 😊
Thank you so much man,these exercises were the key!Now I can do the splits,woohoo!Love you !✌❤
Maksim Todorov are u a boy or a girl 😂😂
xXMattPlayz13Xx a boy✌😗
Really? That's awesome!! Please share your progress on Instagram and tag me if you like :D
U r de best.l do hope to practice and get through.
You will!
Oh yees thanks so much for sharing. I was tired of the same exercises, I will try yours.
Btw 5:45 ..interesting.. hahaha
(Sorry it was too tempting)
Hahaha 😅
oh lord hahahah
Best example as of yet!
Appreciate it!
Anyway this was helpful ...I got my middle split with the help of you,😍😊 thank you so much...
That's great to hear, your welcome! :)
Really? How much did it take?
All are commonly seen exercises but it feels satisfying I have become slightly flexible
That’s awesome 💪
I just love your videos, im trying all the exercises :) congrats and keep on doing it .
Awesome to hear my friend :)
Thanks for sharing this with us, although it's for beginner, but I am not able to stretch that much as per the video...
But will try to follow ur steps..
Love from india
You don't need to do all of them, start with a few and add as you go!
Thank you very much. This is what I have been looking for!👍
Perfect! 🙌
Awesome! It's fantastic to have different stretches to choose so you dont get bored or lazy of doing always the same. Specially with middle split wich take a lot of time to achieve.
BTW how do you train the "strength" for some stretches like pike or pancake? If someone helps me pushing my back I can go a lot further in the stretches, but if I try to push myself by grabbing my legs my back starts to round, my shoulders go forward, and I lose the shape.
Awesome. Happy you enjoyed the video, yes I totally agree on that. I would just do some isometric, weighted or active stretches to gain strength in the positions!! :)
Recently I had seen your video - Middle Split Stretches for Beginners Ι Middle Split Tutorial. Really it is a nice video for beginners to understand and learn split easily. Thanks a lot.......
You're very welcome!
Excellent video! Subscribed!Unfortunately I don't have the dorsiflexion to get into some of the stretches, how can I go around that?
Just skip the stretches you're not able to do, and focus on dorsiflexion separately until you are able to do the stretches!!:)
Very good 👍. Splits It is a very complex and personal thing that requires a lot of work with the inner leg muscles.
I do stretching and split in karate classes. And I succeeded in a month.
Well said!
Finally something new to try.... Thanks
Old video, but thanks :)
Thanks a lot.
You are welcome! 💪
Found this really useful, thank you. Although I find these exercises are great for opening the hips, when I come to do the middle split, it's the inner thighs that are tight. Do we need different exercises for the inner thighs?
Glad it was helpful! Yes you will probably need some specific exercises for the adductors (inner thighs).
How many stretches, and for how long would you recommend to stretch daily? I understand everyone is different, but as a rough guide...
Light stretching (daily) Heavy stretching (3-5x per week)
Hey there...
We have to do all the stretches or we can just do one?
You can begin with one, and add more later if needed.
Very helpful, thank you.
No problem. Thanks for watching 🙏
DOES ANYONE KNOW THE NAME OF THE FIRST SONG? GREAT VIDEO BY THE WAY! VERY HELPFUL. THANKS
I can't remember dude. Sorry
Very good! Thanks.
You are welcome :)
Thanks for sharing such info .I am 16yr old and trying to do splits.
You can do it!
Bro how much time I should do this excersise please tell me
A few times per week!
I think intense quad stretching and strengthing the quad are both crucial, some of those stretches require good quad and hip flexor strength and mobility.
Quads are not really that relevant for the side split, since it's mostly an adductor/abductor exercise.
But quad stretching is key for the front split though!
Simple and very interesting and "bravo" to you
Well thank you my man!!
Your man!!! Ahahahah thank you! Your grand father may be!
This was so helpful thank you so much!!
Awesome, thanks for watching!
Thanks so much for the video Sid!! 💪💪💪
Your very welcome Simon. If you find the progressions please let me know or share your progress!! :D
Sid Paulson You will see them very soon. Hugs and keep it up 😊💪
Awesome. Looking forward to it!😊👍
Sid Paulson Today I begin. A hug 😉
Awesome. Good luck 😊
I'm curious, if one has a hip injury can this help at all??
Probably not for an injury, but most movement in a proper load is good for injuries.
Thank you for this! Do you know how long I should rest between each exercise before moving onto a new one?
You are welcome :) 30-60s depending on your level of flexibility.
Hey great video how many seconds should i hold each stretch for. And can you do these everyday?
Between 1-2 minutes. You could, depends on the intensity in your stretches.
@@sidpaulson1 Thanks man
No problem! 👍
Hey Sid. Thanks for the video. I'm incorporating some of the stretches and exercises you showed in this video. DO YOU HAVE A LINK FOR THE SECOND SONG? I know it's called Stuck in London by Zac Friendly, but I can't find the instrumental version like you have in this video.
Sorry it’s an old song, I don’t have it 😩
Again very graceful! Pointy toes!
Well thank you! :)
Hey, I want to learn to do both pancakes and middle splits, which would you recommend learning first?
That'a up to you. It's gonna work either way! ☺️
Sid Paulson Alright, thanks!
When i see your squat position.....This should be starting point for people when they want to do atg squats,butt wink is missing :D Excellent mobility i hope you will do video for full pigeon pose,because this is my primary goal for now also with pike mobility.I see big restriction in this pose.
Hahaha thanks man.. I am not sure what ATG Squats are?? I am not sure about the pigeon pose either haha sorry. I will look in to it though ;)
Atg squat -"Ass-to-Grass" Squat. A type of squat in weight lifting where one goes as deep as possible :) and but wink is one of common problem . Pigeon pose-it is targeted for hip external rotation. But with your ranges i see that it is not your problem :D
Aha, now I get it haha. Oh cool, did not know that 😊
Thank you man ,it’s really helpful
You're welcome!
Ok, I'm gonna try this one..
Go for it!! ;)
How many months will it take to do that pls?
Hard to say.
Thanks for the tips.
Your welcome Fariz!! Stay tuned for more videos this week!:)
Faris Ibrahim is
Okay I'm starting today! Will provide feedback in 1 month on my progress. I've got really bad flexibility but lots of dedication and will.
You got this! Please leave your feedback inside my FB community at facebook.com/groups/gymnasticsmovers
THANK YOU! Can't wait
You bet!
Thank u brother
No problem!
Thank you so much for the vedio sid
No problem 😊💪
Love the music selection. Can I know the title of the music please?
Ken Tan try using shazam
is it okay if i sit with butterfly stretch position everyday? is there any side effects?
If you do it more as a relaxed stretch, it will be fine. Just don't do any heavy isometrics/PNF.
how many hours per day for how long before you were able to get into full middle splits? did you find it easier to get into side splits once you accomplished middle splits?
I don't understand your question?
Perfect💪💪👍👍
Thanks!
Amazing 👍🏼
Thank you! Cheers!
Do i always have to point my toes during the side squat holds?
No.
Hey!!!
How long does it take to do the splits...nd iam not that flexible... Any possibility bro????
Always possible!! :D
I require these superior manspreading techniques.
Yes you do
I keep hearing you need to warm up before doing stretches, which you don’t seem to cover in this video. Is it necessary to warm up?
Yes of course, a cardio warm up or something to get the body warm is essential for good progress with flexibility. Well I have videos on how to warm up!
Bodyweight Mastery - Thanks! Warming up is not my issue, stretching is and I’m trying to find the most efficient techniques to help me improve flexibility for Karate. While we spend a good amount of time warming up, I don’t feel stretching is covered well enough to really progress flexibility. Your videos help a lot for me to progress at home!
Uhm, i gotta ask does it hurts for beginners? (Or not)
It's not going to be comfortable, but the discomfort should be reasonable.
What is the purpose of achieving this feat?
Everything is not a means to and end. Sometimes the means is the end.
@@sidpaulson1 🤷🏻♂️
Sir middle split is very painful please give me the tutorial of exercise which help me easily in middle split
Difficult to say :)
Sir I wanna ask will that work for teens
Can 12,13 kind of this ages can get splits by doing this
I would not recommend this specific routine for teens, I created this a long time ago. But it can definitely help and be a good start.
Gonna practice these religiously
Awesome dude!!👍
AWESOME
Thanks my friend!!
Men , thanks for this videos. :) merry christmast
Christmas* 😂
Happy holidays!
Staring this routine tomorrow P.S We have the same fome roller and socks :)
any news about ur split ?
Let's hope he's stayed committed and made some progress!
Or can you tell how to start gymnastics strength training
I will do a video on some basic exercise. I am also working on a program for getting started with gymnastics strength training.
Brother I want to start Plzz can you tell me what to do plzz
I can’t tell you exactly what to do. It’s not that simple. You need to find a good program to get started or do some research on the subject and build your own training program.
Some basic exercises Plzz ??
Pull-ups, push ups, dips, hollow body hold, arch body hold.
Awesomeness
Thanks!
Is it better practicing alone or together?
Both are good and have different upsides/downsides. Find your preference that allows you to progress as much as possible while also having as much fun as possible!😊
I am 10 cm from middle split. If I train 30 mins every day how long does it takes me to achive
I couldn't tell you.. 🙈
I think I've seen the frog stretch before. But it was with a partner. And it was on another website. Sorry.
Yeah that's an option as well!
broo my right hip is more flexible than left and i don't get full frog strech. because of this i
can't do a middle split and what i do? can i do middle split? and why i can't?
I would try to find a physical therapist to help you locate with the problem is. This is not something you can do online.
Why he put his toes toward ground.
Personal preference!
After long time search I got the video how to do middle split
Perfect! Let's hope you have gotten closer by now.
When week this exercise open stretches
What do you mean haha?
middle slipt is painful. Hate that. ...wish my mom taked me to gym when i was younger. hzzz
Yes very painful In the beginning, it gets easier though!😄👊
tri ngo *split*
can you tell me the music in the beginning of the clip?
I'm actually not sure which song I used :(
Amazing 😍
Thanks 😄
Eres el puto amol. Te admiro un montón. Aprendo mucho contigo. Pero esa música cualquier día me hace explotar el cerebro.
🙏
Most of the timesI get Injured while performing middle splits
And can't do middle splits for 1 to 2 weeks
Is there anything that I am doing wrong
If you are getting injured frequently, then yes. You might be stretching too much, too heavy or to difficult. Make sure you have exercises suitable for your level of flexibility.
Eres.el mejor MAESTRO
Sorry, no English?
I'm really motivated to start learning these stretches but as a beginner can you tell us where we should begin? Which is first? Pike, pancake, splits,...?
Depends on your mobility level; some people are more mobile in certain areas than others. But in my experience usually people work pike and front/back splits first, then middle splits, then pancake.
so pancake is the hardest to learn? harder than the splits?
Not "hardest" necessarily. A good pancake requires good middle split flexibility and good pike flexibility. It doesn't really make much sense to work on the pancake if your pike or middle splits are poor.
makes sense! thank you
I learned them in this order:
1. Pike
2. Bridge
3. Front split
4. Middle split/pancake
My Gollllllly that shit hurt like hell !!!! Good stretch
Yeah
@@sidpaulson1 thank you it does help though
FINALLY! AWESOME VIDEO!!! I wanted to ask how many exercise do you recommend I do in a day minimum to see progress?(I know each person is different but based on for example your experience what was the minimum you would do?) again thanks so much I have been waiting for this one for so long 😆♥
Depends on your current level. If you never stretched before just start with short stretches of 20-30 seconds, 3 or 4 times should work. As you start to get used to the pain, hold the stretches longer and go further. You will see progress in just a week or two but take in mind that middle split takes so long. But never go to the point where you feel that your muscles are going to rip apart, it's very dangerous, and rush will not make the journey shorter.
As long as you do ONE of these exercise you will get better at that specific exercise and in the end be slightly closer to the middle split. On the other hand if you you do THREE exercises you will be slightly closer. Do as many as you feel your body can do, start with 1-3 exercises. Then you can advanced and add more exercises OR switch exercises for a more difficult one.
Damn those are some amazing answers THANKS!!🙇 I have one more question if you don't mind, how long did it take you to get your splits?
Around 1 year to get in to the splits. Although they were not “perfect” then 😉💪
Literally here Cuz of quarantine
Hahah finally.
No pain No gain
You need some pain, but not too much.. 💁♂️
for God's sake, I can't do the frog pose/stretch. I can do everything, even the pancake, but this one scare a hell out off me. I can do the front splits. Now a I want my middle splits. I know the frog pose is and 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?
Hey.
The frog pose is not a must do.
I would recommend you trying the 'tailors pose' instead. I think you'll find this works better for you.
Google it and let me know how you get on!
@@sidpaulson1 I do the tailors pose 2x week. I can touch my knees to the ground already, but after 2/3 minutes in the position only. I can't jump straight to the pose and get my knees to the floor. I do 4 minutes per session and one rest day in between. I don't know if it's common for this to happen, but if I do the tailors pose today, I feel pain and difficulty to get my knees to the ground next session :/.
My hamstring doesn't hurt but still hurts.... Why does that happen?
Does it hurt or not?
good
Thanks
From 🇳🇵wid ❤️
❤️
i am in love now , the boy is so beauty
Haha thanks :)
❤👄❤
Day 1 .
🙌
I am 23, Can I do Middle split??
Yes.
My hips hurt when I do these stretches, anyone know why?
They R un-opened
Hard to say. But never train through pain.