Last year as someone with no stretching experience who could couldn’t even touch his toes it was always a joke when I told my friends I’d learn to do a split one day. But since I found this video I’ve been practicing once a week and I finally did it!
Where are you at now lol? I learned to do the side splits first and now I’m on my way to doing the middle splits. I actually don’t know if it’s possible but honestly I didn’t think that about my side splits either they were so bad at first. Also, I injured my left leg going for a middle split right after being able to do the side splits. So then I couldn’t do the side split with the left leg smh.
I got my front splits from his front splits follow along routine. I actually did it and don't give up. I began my front splits journey 2019 and it took me ±6 months to achieve it. I am getting better by the day and his follow along videos do work!! You that's reading this, DO NOT GIVE UP. You can do it. If it was easy everyone would do it Love and light♥ PS thank you Tom !!★
I love how how unlike a lot of other youtubers who do flexibility videos you are struggling, because I am struggling too! It makes it relatable and inspiring. Also I love the calm music in the background as I am in pain. Thanks!
I started this middle splits routine on the 1st of January this year and I was about 30 cm off the floor. Did the middle splits on the 31st of August, just a few days ago! I did the routine almost every evening and it took me exactly eight months to do the splits. I think the PNF exercises were especially helpful. Thanks so much, Tom! Now I will try working on the handstand.
I've said all my life "oh I'm not flexible at all, I can't even touch my toes..." but now at 26, after almost 2 weeks of doing some of your routines, I can finally do it effortlessly! Your videos and routines are great, thank you so much Tom!!
@@jonathanreyes2275 tbh I haven't been so consistent lately haha but whenever I do mobility I use his exercises, I think they work really well yeah!! I haven't done all of the routines, just the ones I feel I need the most.
For the last year, I've been 2-3 inches away from doing the middle splits, and Toms routine has helped me accomplish this. I now can do the middle splits with a minimal warm-up, and it feels great! Thanks, Tom!
jesus christ tom here I was thinking this would be a fun little thing to try on my rest day........ what ?!?!?!! this is so intense!!! I'm glad at least you're also feeling it
I only found this gem now! Honestly I love seeing how you also suffer with us. Most of the people can already do every kind of flexibility magic, and then they explain how it worked for them, but I prefer evolving together. Thanks!
I wake up every morning and do your follow along 5 minute mobility, it's been a year with Mr. Body Weight Warrior, and I cannot thank you enough. I have just done this routine, and even though it hurt, when I ended it, I could not believe I'd been at it for almost 20 minutes, thanks once again for your tutorial!
I've had 3 years down time due to illness and ongoing surgeries. As a martial artist I lost my strength and flexibility. I wanted a video to follow without ridiculously flexible people who jump straight into splits and this was ideal and felt realistic for my achievements. This video was informative, motivational and inspiring. I look forward to seeing my progress over the weeks, months, and year. I will certainly check out your other videos. Thank you for taking time to create this for us.
yay!!! i have been impatiently waiting for this! Your follow alongs are straight to the point and my favorites. Update: did it, hated every second of it, dear god are middle splits tough.
Holy moly this is effective. It's been about two weeks since I started doing this every other day, and I am a whole 4 inches closer to the floor. Thank you!
Really really enjoyed this one! I got my front (!!) splits after months of working on them and now middle splits are my goal! I will use this video 4x per week and let's see how long it will take! I'll give myself a solid 6 months to see progress and 1 year to somewhat "fully" get them. Thank you for the inspiration!!! :)
Hey Tom, Thank you for your videos. Love your spirit. You mentioned you usually don't sweat no the follow alongs, can you do a couple follow alongs where you sweat? Cheers
Hey Tom! First of all, I'd love to let you know that I've never been this happy to find a UA-cam channel before, Huge thanks, man! Now, my questions... is it okay to do this follow-along every day? or is it better to take a day/s off between training sessions??
This is so awesome! All the follow-alongs are great. I'm a beginner and want to improve my pike and pancake too. I do this follow along but add a few stretches in. Anyone's thoughts on this session 2x per week? 2 rounds A1 Sciatic Nerve Floss A2 Calf PNF B Middle Splits follow along up to Half Straddle Rocks 3 rounds C1 Hip Flexor Rock and ROLL C2 Weighted Squat to Pike C3 Standing straddle good morning D Finish Middle Splits follow-along Sorry for long post and thanks for sharing
Thank you for the video! My question is--what do the middle splits serve for? IE why should we be trying to get them? I have the goal to get them but would love to know what skills will be unlocked by gaining them?
Hi! I think they will increase flexibility in the hip, especially for the abductor (inner thigh) and hamstring muscles (posterior thigh). Personally, I'm doing the routine so I can get my abductors more stretchy to achieve the pancake and so that I can rotate the pelvis anteriorly when I sit down with my legs outstretched and my spine straight.
omg my hands are giving me up 😂 But I can do this! Thanks for the amazing videos! I've started does your routines since high school, now I'm a masters student, and when it comes to flexibility, your videos are my fav! keep up the great work!
@@salekupimisandale I'm sure that in the end you will get it, but you have to try and not give up. I wish you from the bottom of my heart a speedy recovery.
Cool, I might give this one a go. How come you always use your hands for support (in this vid)? You never let your middle split fully support your weight.
Tyson Edwards usually balance, i do too. with only two small points of contact on the ground (heels or sides of feet) it's hard to stay upright until both your legs are flat on the ground. until i got my front splits i also put my hands on the ground, now i am staunchly in the no hands camp but i have a flat front split. it makes such a difference to the surface area in contact with the ground (also a bit of resistance to push yourself deeper into the stretch)
The one with the one leg up and hold for 5 sec is a killer workout especially for my left leg but ima keep doin this for a month to see where it leads me
Part of me wonders if it is necessary to do 20 minutes. It's too bad there isn't a lot of articles on stretching. Yiannis Christoulas seem to have it down for the front splits but nothing yet for side splits.
Awesome routine! Thank you very much! On thing: how can I avoid a little pain on the inside of my left knee? Anyone can relate? (It’s at the very bottom/inside position...where the tendon is) Thanks ✌🏼
I was very close to achieving the full middle splits but I forced myself to much and I injured myself. I've been waiting for 2 weeks. But the injury isn't gone. Is it game over for me or should I wait more?
GREAT video! Do you have any experience of hip pain when working on split? Im not thinking about pain from stretching muscles, I mean pain in like the bones.... Also, if I want to work on middlesplit, do you recomende this routine, the other you have or both? How many sessions a week? Thanks!
ThePkMartin i was having a lot of “bone” pain before this video, especially in my side hips/upper and side of thighs. i found you just gotta kinda find which foot position and torso position works best. for me, it was heels up and toes back, as upright as possible, if that makes sense?
Hahaha cool. You started joking around once those endorphins start hitting your brain. Thanks for the tips friend. I’ve almost got that middle split now.
To those that can do both, would you say front splits or middle splits are more difficult? Which one would you recommend learning first? Is it advantageous to get one over the other first?
Which muscles are the ones that prevent us from achieving the splits? In other words, when I try doing the side splits, I (obviously) reach a point where I just can't side spread any more. Which muscles are to blame for the blockage?
hi tom thanks for your great videos... have you done any videos on stretching the traps/rhomboids,? mine are very tight and messing up my posture... thanks,
Does anyone have a good tip on how to accurately measure your progress? I usually take 2 socks and try to push them out as far as possible with my feet lol. That will however depend on foot position and other factors. How do I measure groin to floor while my entire focus is on not dying?
I did the full right middle split 4 days ago and idk why but i always need 1 and a half hour to stretch to make it full. The next day i cant do it and need to strecht again. Iam doing the split everyday for more than a year for boxing
Thanks for this routine! I've been working on my middle splits for some time and you included some interesting exercises that I haven't seen before. My flexibility is so strange though. I can do most of the exercises quite easily, and my frog pose is good. But as soon as I try a pancake or middle splits, it's really bad (started with literally less than a 90 degree-angle, now it's at about 110 degrees) and I feel the stretch mostly on the inside of my knees, which I assume is a bad thing. Any thoughts or tips for that?
Hi Tom. I’ve been following this routine for 6 weeks now and it is working fine, but I have few questions. I am doing this routine 3 times a week (Monday-Tuesday- Friday), would you also recommend me doing the front split routine on the same 3 days on in between? It I do the two routines, I will be overloading my muscles and joints? Your thoughts please
I'm not sure if you made a decision but I would guess doing the front splits training the same days if you have the energy or doing them each twice a week would be a better option as res days are important
As a beginner, is it normal to feel it more in my glutes when going down into the splits?! I feel like I barely feel it in my adductors, but my glutes are firing like crazy.
love the videos, thank you very much! Can someone tell me if for middle splits i need to be able to do front splits first?? or its the same? (Sorry for the english)
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](/img/n.gif)
Even though I already memorized this routine, I watch the video every time I do it because I like that someone is suffering with me. 😂 Thanks Tom.
I almost forgot. F you Tom for comming up with this routine! It hurts as fuck. I hate that kind of pain!
haha i feel this XD
hey, could you get your middle split? sdkfdñ
@@horczech I love that kind of pain :D
Literally same
Last year as someone with no stretching experience who could couldn’t even touch his toes it was always a joke when I told my friends I’d learn to do a split one day. But since I found this video I’ve been practicing once a week and I finally did it!
@XD about 10 months but I had never stretched at all.before hand!
amazing; do you mind sharing ur age ?
@@cigoweb3453it can be done at any age
@cigoweb3453 14 I bet 😂
"Alright, let's do a quick test to see where your middle split is at."
Me: (Acute angle)
You’re not alone! Let’s get this
The struggle is real
Where are you at now lol? I learned to do the side splits first and now I’m on my way to doing the middle splits. I actually don’t know if it’s possible but honestly I didn’t think that about my side splits either they were so bad at first. Also, I injured my left leg going for a middle split right after being able to do the side splits. So then I couldn’t do the side split with the left leg smh.
Laughing while reading this :DDD ... Now laughing everytime I repeat this "test" :DDD
@@brystonbower666 where are you now?
I got my front splits from his front splits follow along routine. I actually did it and don't give up. I began my front splits journey 2019 and it took me ±6 months to achieve it. I am getting better by the day and his follow along videos do work!! You that's reading this, DO NOT GIVE UP. You can do it.
If it was easy everyone would do it
Love and light♥
PS thank you Tom !!★
how many times a week should you do this
@dhruvprajapati8801 3 probably
I love how how unlike a lot of other youtubers who do flexibility videos you are struggling, because I am struggling too! It makes it relatable and inspiring. Also I love the calm music in the background as I am in pain. Thanks!
I started this middle splits routine on the 1st of January this year and I was about 30 cm off the floor. Did the middle splits on the 31st of August, just a few days ago! I did the routine almost every evening and it took me exactly eight months to do the splits. I think the PNF exercises were especially helpful. Thanks so much, Tom! Now I will try working on the handstand.
congratulations ....and how old are u??
But you are girl, that doest count 😋
@@marko-182 omg who told you this myth XD who told you girls are more flexibal than boys..pls stop finding excuses for yourself
@@marko-182 are u a goast??? cos my mum is dead :(
@@ghofranebrahmi5924 girls actually are more naturally flexible because of different estrogen levels
I've said all my life "oh I'm not flexible at all, I can't even touch my toes..." but now at 26, after almost 2 weeks of doing some of your routines, I can finally do it effortlessly! Your videos and routines are great, thank you so much Tom!!
Nelli, did u practice all his streches?
Does it really work?
@@jonathanreyes2275 tbh I haven't been so consistent lately haha but whenever I do mobility I use his exercises, I think they work really well yeah!! I haven't done all of the routines, just the ones I feel I need the most.
@@nelli122 oh thanks. I will try to practice them
@@jonathanreyes2275 Great, good luck!
@@jonathanreyes2275 how'd it turn out?
now i feel how Earth felt when the Pangea was splitting.
BAHAHHAHAHAH (not laughing at ur pain tho I feel it too😣😒😌
😂
Best comment I've seen on UA-cam
😂😂
@Killian Diego respecting privacy is important kidz
For the last year, I've been 2-3 inches away from doing the middle splits, and Toms routine has helped me accomplish this. I now can do the middle splits with a minimal warm-up, and it feels great! Thanks, Tom!
jesus christ tom here I was thinking this would be a fun little thing to try on my rest day........ what ?!?!?!! this is so intense!!! I'm glad at least you're also feeling it
HAHAHAHAHAHAHA SAME HERE
I only found this gem now! Honestly I love seeing how you also suffer with us. Most of the people can already do every kind of flexibility magic, and then they explain how it worked for them, but I prefer evolving together. Thanks!
I wake up every morning and do your follow along 5 minute mobility, it's been a year with Mr. Body Weight Warrior, and I cannot thank you enough. I have just done this routine, and even though it hurt, when I ended it, I could not believe I'd been at it for almost 20 minutes, thanks once again for your tutorial!
Great
That pissing dog was easily the hardest glute isolation exercise I've ever done.
Tyler Johnston same! I felt like my side butt muscles were cramping
Same
Ik
Keep on doing it guys, it does get easier 😉
Same!!
I've had 3 years down time due to illness and ongoing surgeries. As a martial artist I lost my strength and flexibility. I wanted a video to follow without ridiculously flexible people who jump straight into splits and this was ideal and felt realistic for my achievements. This video was informative, motivational and inspiring. I look forward to seeing my progress over the weeks, months, and year. I will certainly check out your other videos. Thank you for taking time to create this for us.
yay!!! i have been impatiently waiting for this! Your follow alongs are straight to the point and my favorites.
Update: did it, hated every second of it, dear god are middle splits tough.
Hey. Did you achieve the splits? Hot long did it take you? How often did you do the workout?
Shabaz X I was born pretty flexible but unable to do a lot of things but with this video I got to do the splits in about 3 days
Ines Sara Cherrak I got my middle splits a month ago
Jacqui Cat did you do this everyday, or did you do it like 2-3 times a week?
Hey Tom I have been a male dancer for 12 years and I have never had any flexibility but this routine has made me a lot more flexible
I'm sweating just watching you do this routine. lol I've never seen a guy your size be so flexible.
Juju
Honestly
Lol me too dude
You've never seen ballet dancers?
Watch any cirque de soleil show
This was great. The pnf holds when descending into middle splits was excellent.
Holy moly this is effective. It's been about two weeks since I started doing this every other day, and I am a whole 4 inches closer to the floor. Thank you!
That's awesome, well done!!
@@AliceRoche-ii2ke Thanks! :)
Really really enjoyed this one! I got my front (!!) splits after months of working on them and now middle splits are my goal! I will use this video 4x per week and let's see how long it will take! I'll give myself a solid 6 months to see progress and 1 year to somewhat "fully" get them. Thank you for the inspiration!!! :)
Update: I've been doing this routine consistently for about a month now, 2x per week and I can see progress! Yay! Thanks for the routine, Tom! :)
How’s your progress looking?
Just what I needed. I don't know how you read my mind Tom
Hey Tom,
Thank you for your videos. Love your spirit.
You mentioned you usually don't sweat no the follow alongs, can you do a couple follow alongs where you sweat?
Cheers
I have done your routine for one week everyday and i am able to go about 20 cm lower than before i started
Screams of astonishment. Great results, thanks!
Doing this because I’m currently learning the art of vogue, I have very little flexibility so...and surprisingly this is very helpful! I love it ❤️
You get a subscribe. People rush through what to do on videos without actually showing you a follow along.
Hi Tom, your the best... I practice with your videos every single day! Thank you for sharing.
Greeting from Granada (Spain)
Hey Tom! First of all, I'd love to let you know that I've never been this happy to find a UA-cam channel before, Huge thanks, man!
Now, my questions... is it okay to do this follow-along every day? or is it better to take a day/s off between training sessions??
So good of a workout doing it now
This is so awesome! All the follow-alongs are great. I'm a beginner and want to improve my pike and pancake too. I do this follow along but add a few stretches in. Anyone's thoughts on this session 2x per week?
2 rounds
A1 Sciatic Nerve Floss
A2 Calf PNF
B Middle Splits follow along up to Half Straddle Rocks
3 rounds
C1 Hip Flexor Rock and ROLL
C2 Weighted Squat to Pike
C3 Standing straddle good morning
D Finish Middle Splits follow-along
Sorry for long post and thanks for sharing
Great routine Tom. I am far away from accomplishing a middle split - but with your routine I am convinced I can get there over the course of time :)
I got my split now thank you so much this took me 1month tobe honest
@ Tom Merrick you taught me the side splits and the pancake. I've been putting the middle split on hold, now it is time to tackle this!
well done amazing ♡ am making progress with side splits but middle splits is another level-- good for you Tom !
I basically just spent the whole routine crying 😭😭😭😭
For real
Awesome exercise. Love it. i am 56 years old and determined to do the split by Christmas. I can do this!!!!
I put a piece of cardboard under each foot and it slides so much better then socks.
Thank you for the video! My question is--what do the middle splits serve for? IE why should we be trying to get them? I have the goal to get them but would love to know what skills will be unlocked by gaining them?
Hi! I think they will increase flexibility in the hip, especially for the abductor (inner thigh) and hamstring muscles (posterior thigh).
Personally, I'm doing the routine so I can get my abductors more stretchy to achieve the pancake and so that I can rotate the pelvis anteriorly when I sit down with my legs outstretched and my spine straight.
Try to do a full warmup before stretching. It will reduce the risk of injury and makes things easier overall
خیلی خوب بود . دستت درد نکنه
omg my hands are giving me up 😂 But I can do this! Thanks for the amazing videos! I've started does your routines since high school, now I'm a masters student, and when it comes to flexibility, your videos are my fav! keep up the great work!
do you do the full middle split ???
@@mntzr_ihsan i can't do it ahahah got an injury now so I stopped training for some time, now I'm slowly coming back and trying again!
@@salekupimisandale I'm sure that in the end you will get it, but you have to try and not give up. I wish you from the bottom of my heart a speedy recovery.
@@mntzr_ihsan thank you so much! you too!
That dog pissing one gave me the worst cramps I've ever had😂😂👌
Cool, I might give this one a go. How come you always use your hands for support (in this vid)? You never let your middle split fully support your weight.
Tyson Edwards usually balance, i do too. with only two small points of contact on the ground (heels or sides of feet) it's hard to stay upright until both your legs are flat on the ground. until i got my front splits i also put my hands on the ground, now i am staunchly in the no hands camp but i have a flat front split. it makes such a difference to the surface area in contact with the ground (also a bit of resistance to push yourself deeper into the stretch)
The one with the one leg up and hold for 5 sec is a killer workout especially for my left leg but ima keep doin this for a month to see where it leads me
Jut achieved full split with ease, thank you so much
so thanks from the turkish..
So which one i should mastered first, Midle split or front split?
I've been working at this for a while now, and today I made it to 90 degrees. Only another 90 to go!
Well done, very good. Show how a bridge is made
May 5, 2020. I'm going to start practicing today guys!
We all are that is why we are here
I just got like 2 inches furter down thx u💓
This was so helpful thank you so much
Can u make an another follow along video on dynamic stretching i want to get my kicks higher
It is helping and really works, thank you😃💯
Day 1 complete
wow thank you so much! Have the intense weighted middle split routine and this new one same results?
Hi Tom, I am guessing you missed the calf stretches?
I never felt anything doing the frog strech, even though I know it's the most useful :
thank you so much for this Tom
Winning thanks for the tips best thing to do in iso
It really hurts like hell..
E: Can I do this routine 1 set in the morning and 1 set before going to bed??
You could I think once a day is enough if you’re a beginner but if your body can handle it do it
Part of me wonders if it is necessary to do 20 minutes. It's too bad there isn't a lot of articles on stretching. Yiannis Christoulas seem to have it down for the front splits but nothing yet for side splits.
just did it, awesome routine! thank you!
Awesome routine 👍
All we have is the reward, it’s worth it!
Thank you!
Awesome routine! Thank you very much! On thing: how can I avoid a little pain on the inside of my left knee? Anyone can relate? (It’s at the very bottom/inside position...where the tendon is)
Thanks ✌🏼
If I do this 2-3 times per week, is that enough to get down to the floor? Or would I need more intense strengthening/loaded stretching work
LOVE this
I was very close to achieving the full middle splits but I forced myself to much and I injured myself. I've been waiting for 2 weeks. But the injury isn't gone. Is it game over for me or should I wait more?
Wait more to stress it intensely, do light rehab exercises in the meantime to expedite the recovery.
@@codyheiner3636 ok thank you for the advice!😊
Ohhh get in!!! Thank you Sir!!
GREAT video! Do you have any experience of hip pain when working on split? Im not thinking about pain from stretching muscles, I mean pain in like the bones....
Also, if I want to work on middlesplit, do you recomende this routine, the other you have or both? How many sessions a week? Thanks!
ThePkMartin i was having a lot of “bone” pain before this video, especially in my side hips/upper and side of thighs. i found you just gotta kinda find which foot position and torso position works best. for me, it was heels up and toes back, as upright as possible, if that makes sense?
Hahaha cool.
You started joking around once those endorphins start hitting your brain. Thanks for the tips friend.
I’ve almost got that middle split now.
How many times a week should I do this?
Great video
Coming back when I get my middle splits!🥴
I get some cramps when I do the exercise at minute 11:45 . How do I prevent that from happening?
Me too
To those that can do both, would you say front splits or middle splits are more difficult? Which one would you recommend learning first? Is it advantageous to get one over the other first?
I'm doing this for 3 months
My glutes are seriously cramping very painfully after the fire hydrants/pudding dogs, is that a warning sign or should i keep going?
I follow you so I can get more flexible for mma/ martial arts can you do sports specific stretching and mobility?
Which muscles are the ones that prevent us from achieving the splits? In other words, when I try doing the side splits, I (obviously) reach a point where I just can't side spread any more. Which muscles are to blame for the blockage?
Is it normal to be sore? Been doing this 3 times a week. And feel sore everyday
You are awesome!!
How often should I do this routine?
Painful but I really enjoy practicing that set
No follow along for butterfly/lotus positions?
hi tom thanks for your great videos... have you done any videos on stretching the traps/rhomboids,? mine are very tight and messing up my posture... thanks,
Does anyone have a good tip on how to accurately measure your progress? I usually take 2 socks and try to push them out as far as possible with my feet lol. That will however depend on foot position and other factors. How do I measure groin to floor while my entire focus is on not dying?
I did the full right middle split 4 days ago and idk why but i always need 1 and a half hour to stretch to make it full. The next day i cant do it and need to strecht again. Iam doing the split everyday for more than a year for boxing
Great video! Liked and subscribed :)
omgoshh I didnt actually work but it did it was hard just to say but I really recommend this
Are suppose to do this everyday?
You're the best
Is this an everyday or a 2-3 times a week routine?
Thanks for this routine! I've been working on my middle splits for some time and you included some interesting exercises that I haven't seen before. My flexibility is so strange though. I can do most of the exercises quite easily, and my frog pose is good. But as soon as I try a pancake or middle splits, it's really bad (started with literally less than a 90 degree-angle, now it's at about 110 degrees) and I feel the stretch mostly on the inside of my knees, which I assume is a bad thing. Any thoughts or tips for that?
Hi Tom. I’ve been following this routine for 6 weeks now and it is working fine, but I have few questions. I am doing this routine 3 times a week (Monday-Tuesday- Friday), would you also recommend me doing the front split routine on the same 3 days on in between? It I do the two routines, I will be overloading my muscles and joints? Your thoughts please
I'm not sure if you made a decision but I would guess doing the front splits training the same days if you have the energy or doing them each twice a week would be a better option as res days are important
Do you need to do a warm up before?
As a beginner, is it normal to feel it more in my glutes when going down into the splits?! I feel like I barely feel it in my adductors, but my glutes are firing like crazy.
Do you use this every day? Asking for a very unflexable 42year man!
Actually enjoyed this video following along and seeing that's it diffuculte for you too made me not the only one struggling 😂but ssly good job👍
love the videos, thank you very much! Can someone tell me if for middle splits i need to be able to do front splits first?? or its the same? (Sorry for the english)