Get caught in the middle
Open those hips with the middle splits
The middle splits can be tricky. On paper, it looks like the middle splits would be easy, they only use five muscles, compared to the front splits, which use almost three times as many. Additionally, not everyone can get into the middle splits (it can be anatomically impossible depending on your hip structure). There are some major benefits, however, to stretching the muscles used for the middle splits.
What is a middle split
The middle split (also called ‘center split’) is a position where you are extending your legs in opposite directions, forming a 180-degree angle. In the middle split, you are forming a straight line from your ankles to your hips, aligning your ankles with your knees and your knees with your hips.
We often neglect stretching our inner thighs, which is needed when preparing for a middle split. The middle splits open your hips, which means greater full body flexibility and core conditioning. Warm up your muscles with a class or session, because even if your body says no to a full middle split, we can get you to a partial middle split.
Do you have socks and a wall? Perfect. Socks help us slip and slide, to help us get further with our splits. As for using a wall, this can help you deepen your middle split. Lay on your back and scoot your hips to the wall sideways. Open and extend your legs against the wall. Stay active in the glutes and place your hands on your inner thighs, you want to be helping your legs open.
Not all bones are created equal
There truly are anatomical reasons why the middle splits may not be possible. Hip joints and pelvic girdles are not all made the same way. Be patient with yourself and don’t hurt your body as you stretch it out.
Need a little help?
I’m teaching a special class on Valentine’s Day weekend. Starting at 11am we are going to get warmed up for some night time fun. Do a Split On It will work the muscles needed to reach a middle split. You do not need to be able to do a middle split to join this class, nor are you expected to reach one. This class will work on the stretches that will get you there eventually, so why not have a little fun along the way? See you there, my Valentines!