How to Do a Middle Split? 5 Exercises to Do Regularly The middle split is one of the most common flexibility exercises done during martial arts, gymnastics, and even calisthenics practice. It engages the hamstrings, hip flexors, and adductors (prominently known as the inner thigh muscles). Performing the middle split might seem easy if you have a flexible physique; however, it can be challenging otherwise. Today, we are going to uncover the routine you would require to do the middle split at home. 5 Exercises to Do for a Middle Split 1. Side-to-Side squats 2. Butterfly 3. Lying Leg Rotations 4. Fire Hydrant 5. Lunge Stretch 1. Side-to-Side Squats A common exercise that most athletes perform is the side-to-side squat. It directly targets the inner thighs, hamstrings, glutes, and quads. Simultaneously, it enhances hip mobility and body balance. It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on t...
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| Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18 |
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18: In today's workout session we will cover three major exercises which are only helpful in stretching but also very helpful in building stamina, strength and core muscles. Do take a printout of this session and switch on the timer before each exercise.
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18
Exercise 1: In To Out Leg Circles [10 Minutes]
In this exercise, you need to focus on mid group and oblique muscles. However, during this exercise, you will also be able to build your stamina and strength. At the same time, you will also be stretching your leg muscles so that you can do side-splits easily. So here is how you can do this exercise:
Keep one of your legs behind the other leg and at a shoulder wide distance from each other. Bring the leg which is kept behind upwards in a circular motion and move it back to the original posture. This way you are actually rotating your legs clock-wise. Do this motion 5 minutes with one of your legs and then alternate the same motion with the other leg.
Exercise 2: Out-To-In Leg Circles [10 Minutes]
This exercise is similar to the previous exercise, but it has only a slight difference. Instead of rotating legs clockwise, you need to rotate your legs anti-clockwise. Keep one leg behind the other leg and keep both legs shoulder width apart from each other. Bring the leg which is back in a rotational upward motion from outward to inward side and bring it back to the original position. Alternate your legs and repeat the same exercise after 5 minutes.
Exercise 3: Butterfly's Workout [10 Minutes]
Sit down on the ground and join your feet together. Bring both of your folded legs as close to your body as possible. Flap both legs together up and down like butterfly's wings. This exercise will strengthen your backbone and back muscles, as well as stretch your leg muscles. Keep repeating the motion until the timer runs out.
Your workout for the day is finished. For more interesting workouts, do subscribe and follow this blog by dropping your email in the section below. Also, if you would like to understand more about this workout, you can watch the premier today at 5 p.m. (IST) on my youtube channel.