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hey guys it's hannah and today we're
going to be doing a new and improved
middle split stretch routine with the
best stretches so you can get your metal
splits fast even if you're not flexible
at all i will be showing beginner
modifications to the more advanced
stretches so that everyone can follow
along and if you already have your
middle splits this is also a great hip
stretching routine to maintain or
improve your hip flexibility and even
work towards middle over splits as long
as you go as deep into the stretches as
you can before we stretch i would really
appreciate it if you could like this
video and subscribe to my channel for
lots more stretching routines and fun
videos to come with all that said let's
go ahead and get right into this middle
split stretch routine to start reach
down to the ground and then turn your
feet so that your toes are pointing
outwards in this position we're going to
do 10 plie squats and when you're doing
these make sure that your knees are
going out to the side not in front of
you
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on your last one keep your legs bent and
then use your arms to try to push your
legs even further back to get a deeper
stretch in your hips
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now keep one leg bent and straighten the
other leg in this position try to push a
straight leg as close to the ground as
you can
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[Applause]
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repeat the last stretch except bending
your other leg
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do
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now take the knee of the leg that is
bent and place it on the ground then try
to push your hips towards the ground
obviously you won't be able to get all
the way down until you have your full
little splits so just go as low as it
takes for you to feel the stretch
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next do the same stretch bending your
other leg
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and now bend both legs all of the
stretches in this routine are very
effective for getting your middle splits
so don't give up i know you can finish
this routine and eventually get your
middle splits
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foreign
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from here go into a seated position and
place the soles of your feet together
once you are sitting like this push your
legs towards the ground to feel a deeper
stretch in your hips
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keeping your legs in the same position
reach up and then over top of them to
get an even deeper stretch
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do
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oh
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you can now sit back up and then place
one foot over top of its opposite knee
once you have your legs in the right
position push the top leg towards the
ground
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[Applause]
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now just switch the leg that is on top
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for the next few stretches it's best if
you can go to a wall or if you don't
have a wall nearby just follow the
modifications
once you buy a wall go into a straddle
position facing the wall and then try to
push your legs as close to the wall as
you can there's only a few minutes left
of this routine and these last stretches
are some of the more effective ones so
no point in stopping now i know you can
make it through until the end
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next lay on your back with both legs
flat against the wall
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for the first stretch in this position
place an ankle over top of the thigh on
the opposite leg then try to pull both
legs towards your chest
and filled your mind with doubt
you want to stay chilled right now
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repeat that last stretch with your other
ankle crossed over
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see it in your mind
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[Applause]
straighten both of your legs and then
place them flat against the wall again
once your legs are straight try to push
them as close to the ground as you can
this is a great stretch for getting your
middle splits so we're going to hold it
for 45 seconds and throughout that time
see if you can push your legs even
closer to the ground there's only one
more stretch left after this one and i
think it's the most important stretch so
you are getting so
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cause you close make it
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this last thing we're going to do i
think is the best trick for getting your
splits but you do need some pillows to
do it so feel free to pause the video
here to grab some
now that you have some pillows stack up
as many as you need to go all the way
down to touch them in your middle splits
now we're going to hold the middle
splits on your pillows for 30 seconds
and every time that you do this routine
try to remove a pillow until you can get
all the way down to the ground in your
middle splits if you need to use the
same amount of pillows a few times that
you do the routine that's completely
normal just try to gradually remove the
pillows and then eventually over time
you should get your full middle splits
for fast results i recommend following
along to this routine anywheres from
three to seven days a week whatever you
can fit into your schedule you can share
your results by using the hashtag anna
mcnulty challenge on instagram tiktok or
youtube shorts for the chance to be
featured in one of my videos and here is
another stretching routine you can do if
you feel like stretching for longer bye