dancer here. strengthening your muscles is important, but it's physically impossible to get your splits without stretching. the splits themselves are a stretch. while flexibility does need to be supported by strength, strengthening exercises alone won't get you your splits.

@Cantetinza17

Жыл бұрын

I think she was trying to say that stretching ALONE won't get you your splits. Cause the side to side stretch is for me the best of both worlds I'm stretching and I'm strengthening. Actually all that she is doing is a bit of both.

@Jennifr1966

Жыл бұрын

I don't get why my dance teacher only focused specifically on the splits,and ignored the foundation blocks. This would have been life changing back then!

@HYPOXiX

Жыл бұрын

I was a professional dancer for years! I agree with us… Remember that simply stretching on the ground, if you try it as a balance exercises, also strengthening exercise, and you will be able to improve your adagio as well if you do it this way

@emmajune4129

Жыл бұрын

😅

@rebellejacobs777

Жыл бұрын

Exactly❤

“Stretching won’t get you the middle split” proceeds to show stretches

@MiaR053

Жыл бұрын

I think what she means is passive stretching isn’t very helpful. These aren’t passive stretches, they’re a combination of active stretching and mobility drills which are really important for building strength and flexibility in your muscles.

@netta911

Жыл бұрын

​@@MiaR053 She probably should have added that "passive" word bc she just sounds ignorant 🙄 😅

@veen4481

Жыл бұрын

Phrasing does actually matter in any field of life.

@Taiga300

Жыл бұрын

these are dynamic stretches

@DavidProrok

Жыл бұрын

A squat isn’t a stretch

Dancer here, I definitely got my splits by just stretching. Just make sure you push yourself. Consistency is key

@kenishakhatri8975

Жыл бұрын

​@@Outofthisworld1092list of the videos??

@kenishakhatri8975

Жыл бұрын

@@Outofthisworld1092 ohhh thanksss!

@flare3355

Жыл бұрын

@@Outofthisworld1092 damn i achieved box split in 1 ½ month when i used to take TKD class, then i quit for about 3 years and now i want to start from zero again Lol

@rheetas

Жыл бұрын

how long does it take and how many days per week should you stretch? should you rest too? I want to become more flexible😢

@OhNine009

Жыл бұрын

Yeah, she’s just lying for attention. I don’t even dance but my friends do and they also achieved it by stretching

Stretching doesn’t get this Does stretches

@Crazyoveryouandyou

10 ай бұрын

Kinda true

@blackroses6315

9 ай бұрын

lifter here, stretching no matter how hard you push yourself won’t get you to your splits if you have developed muscles. It takes weight to get them that tight and it takes weight to get them that loose. they also get weak in far ranges of motion and risk injury, so your body fights it with a stretch reflex stronger than any voluntary output, so it takes weighted stretching and strengthening for our bodies.

@iannelielizay88

4 ай бұрын

Technically, she's working on mobility exercises versus your traditional stretching pose and holding it for x time.

If you do all this and still can't get a middle split, don't worry. The shape of your pelvis might not allow you to reach that full split. But keep doing these exercises because the strength and mobility it'll bring you are worth a ton, even if you won't get the glory

@dreamnomore550

Жыл бұрын

And try turning your feet up instead of straight to the sides! Turning your feet up will move where your leg and hip join enough to give you a wider range of motion, though it does mean you likely won’t have a completely straight middle split

@alinaa641

Жыл бұрын

Yes, good point! 😉

@mascara7757

Жыл бұрын

NOOO UR TELLING ME I MIGHT NEVER GET IT

@LilBeee85

Жыл бұрын

I was in dance since I was 3 yo until I was 17 yo & could never get a full middle split, even with my dance teacher sitting on me. Left & right I could hyperextend l.

@selfless-esteem

Жыл бұрын

Yeah that's me. My hips are way too narrow and turned in

yes it will . Stretching is the only thing that will get you middle splits ! Retired gymnast here .

@zarasayeed1726

5 ай бұрын

But only stretching can cause injuries so strengthening muscle is also important

@loveanimalsmost2134

5 ай бұрын

@@zarasayeed1726 but everything she is doing on this video is a form of stretching . Having tight muscles will not help. Of course its good to be strong.

@zarasayeed1726

5 ай бұрын

@@loveanimalsmost2134 those exercises stretch and also strengthen your muscles idk but it definitely helped me

@Clvrgrl

5 ай бұрын

Same!! Retired after 15 years

@Clvrgrl

5 ай бұрын

@@loveanimalsmost2134muscular gymnasts have a very difficult time with flexibility

Love it. You have to strengthen the muscles of the inner thigh and groin area to encourage them to release. I experienced this phenomenon after beginning an intensive leg and glute routine. I THOUGHT that all the extra work on my legs and glutes would ruin all the work I had done to work on flexibility, but it actually decreased tightness and pain during stretches. I could go deeper!

@rosameijering5161

Жыл бұрын

Interesting

@loyaltohisthrone7696

Жыл бұрын

Ahhhhhh 😮

@feistydaydream

10 ай бұрын

Thanks for explaining that❤

@Mii..

6 ай бұрын

I thought that too. That weight will decrease my flexibility (like splits) causing me to lose the ability to do them. But apparently it doesn't, so I'll definitely be doing things differently.

@princesslady93

5 ай бұрын

Awesome thanks for sharing! 🩷

I think she just made the caption about being anti-stretching because she knew that would get more people to click and watch her short video. She knows what she's doing both in the stretches and the marketing of said stretches.

Agree! It’s not just static stretching. Its mobility and dynamic stretching too!

I watch these at night and think, I'm gonna do them in the morning. Then I forget lol. But this will stick one day

@juliegervais8278

Жыл бұрын

I do the same lol I guess we have to actually do them, huh

@GiveItAGoBakes

Жыл бұрын

@@juliegervais8278 🤣 I'm glad I'm not alone in that! I think it would be a great idea if we started.

@helvete_ingres4717

Жыл бұрын

I started doing the horse stance while brushing my teeth. Just over a month, already seeing a big difference if not quite hitting the floor yet

@GiveItAGoBakes

Жыл бұрын

@@helvete_ingres4717 oh that's a great idea!

@solarpanda3401

Жыл бұрын

Do them at night friend. Sometimes in the morning just getting up is a struggle, which is why the workout gets forgotten. If you do it at night, make sure to give yourself an hour before bed to cool down, so it doesn't disrupt your sleep.

A 10-15 minuet workout for this would make me very happy!

Love that song, wish it played longer lol. She look so cute, proving her point😅

These are great moves to combine with the basic and more obvious stretching. Strengthening and stretching together is a power move. Thanks for the video!

@loveanimalsmost2134

5 ай бұрын

If you wanna get your mid splits get into position and do them . Plain and simply. Also stretch your hip flexors in froggy position. If it's too uncomfortable to sit in mid split position get ankle weights go up against a wall and straddle hold for 5 min . All of this other stuff is unnecessary. Just make sure ypu are nice and warmed up. Breathe and go for it

Literally just want to be able to do the splits so I can tell people I can do the splits and then do a split and they go 😮! That’s why. That’s the reason.

@loyaltohisthrone7696

Жыл бұрын

But it’ll make such a difference as you get older. Great benefit!

@SexyBeautifulBabe

Жыл бұрын

😂

@-_.-_.-_.-_.-_.-_.-_.-_.-_.-_.

11 ай бұрын

𝕊𝕒𝕞𝕖

@noodlenado7827

11 ай бұрын

Saaame

@zombie_dancer2836

4 ай бұрын

literally same though

Watching this caused me to dislocate both hips in 7 different languages 😅. You go girl!

but stretches are how I got my middle splits…..

Who's gonna tell her this is still stretching 💀

@beutiful_blessed8787

10 ай бұрын

i have no idea

@user-ju9pd3pi5h

5 ай бұрын

Well it's a dynamic exercise. Most people associate stretching with static stretching. All workouts are technically stretching if you think about it, the muscle needs to stretch to be able to contract to gain size and strength. However, not all exercises will give you mobility or flexibility just like not all stretching will give you strength and mass. And we also don't call lifting "stretching". The exercises shown here are strengthening exercises. Simply doing stretching with no strengthening can cause damage to your body and vice versa. Many split videos only show static stretches rather than dynamic stretching exercises, and that is the differentiation here.

Can you make a follow along routine to follow for the middle splits?!!! That would be SO helpful!

Can you make a follow along routine to get your middle splits please?

@lateishajones9898

3 ай бұрын

She's going as slow as can be. If that's not enough hit the screen to pause it and write it down at each exercise.

This is great I've been working on my split for the first time in my life and I haven't seen these exercises. This year I turn 40 so I am doing it as my resolution

@LindaMz24

Жыл бұрын

Hey! Me, too! I'll be 40 this month, and I made that my resolution. I was finally able to do a split in January after almost two years of lazy practicing. 😄

If stretching will not get you the middle splits then what do you think you were showing?

@afterskoolluv1207

Жыл бұрын

Exercises

@sadtiger2022

Жыл бұрын

Sarcasm 😂

@LesserMoffHootkins

Жыл бұрын

Camel toe

@gsjgdkgdhksg

Жыл бұрын

​@@afterskoolluv1207 so u think side squat and weighted butterfly isn't a stretch 💀

@user-ju9pd3pi5h

5 ай бұрын

@@gsjgdkgdhksg it's a dynamic stretch, used as a strengthening exercise. Yes, you get stretch from it, but the main point is to strengthen and increase mobility. Stretching without strengthening can lead to injury. She meant static vs dynamic stretching but what she's doing is focusing on strengthening, which a ton of people miss when they make splits videos.

Your videos have been super helpful to me. I'm a pretty muscle bound dude. And I've experienced a lot of tightness in my muscles due to years of toxic stress. Your videos have had a positive impact on me. Thank you very much! You are deserving of all your success!

Actually stretching will get you into middle splits. If they’re not working it’s because you have the wrong stretches or you body won’t allow you to as it’s not natural for your body to do it hope this helped

@muurrarium9460

Жыл бұрын

What she does is active stretching instead of the passive stretches most people attempt... so I gues you are both correct? Active stretching is much more controlled, so I think it is the way to go.

@stormyk244

Жыл бұрын

Only stretching without strengthening is an excellent way to get injured. I know from unfortunate experience with splits! Never again lol. Stretching and strengthening should go hand in hand.

@muurrarium9460

Жыл бұрын

@@stormyk244 Precisely that! Coordination always should be there as well. Just lenghtening anything will make it weaker.

@cherry-insomnia9188

Жыл бұрын

Nope, muscle weakness in your glutes and hip flexors can lead to misalignment, and then stretching won’t get you to the middle splits because your hip joint can’t rotate fully since your muscles aren’t in good enough condition to hold it in the correct position.

I’ve literally had dreams where I’m sitting on the ground leaning in and out of middle splits. It feels so real in those dreams, and I want to make it a reality one day!

Dancer speaking. Obviously, these exercises are definitely going to help you achieve this goal of your middle split but getting you middle splits without stretching is impossible. You can still do these exercises, just if you don't see a big process after a while, it is because middle splits are a stretch already. Thank you for reading.

I wish there was a way to save shorts, this is so helpful!

@gigifox9004

Жыл бұрын

Share it to yourself ;) I copied the link and am saving it in the Notes app on my phone

@godslittlestidiot2984

Жыл бұрын

@@gigifox9004 oh I never would have thought of that! thank you

@jaybeanzx

Жыл бұрын

You guys can go to your history and save it in a playlist from there :)) the three dots

@muurrarium9460

Жыл бұрын

I just chuck the links in my mail.

I will definitely do that! I have tried for so long to get my middle splits. This will so help! 😃

I'm in agreement! I've noticed this. The more I strengthened a muscle, the more flexible or elastic I became.

Mabu!(Horse stance) so glad more people see it's benefits lately

Can you do a follow along video for these exercises please?

These are great ideas! Not everyone even gets a middle split due to tension versus compression. When muscles stretch and you can “feel it,” that’s tension. When two bones hit without intensity, you ain’t going further. (That’s compression.) That’s how I have never gotten my middle splits and I have danced over over 40 years.

I go to a dance studio and I do tap~ballet~hiphop~acro~tricks and we stretch in acro and tricks and that’s how I learned how to do my stratle split

I'd love to see a tutorial like this on pancake stretch 😍

@loveanimalsmost2134

5 ай бұрын

Why do you need a tutorial for pancake? Straddle and reach while pushing your stomach to the floor. Unless of course you are purely spectating..

There's a lot of debate in these comments, and I agree with the general point that she's trying to say you should do more active stretching to get your middle splits. However, as someone who was a competitive cheerleader and is still extremely flexible (I stretch my middle oversplits like 2.5 feet high on each side), the key that I tell the girls I coach is consistency. You get more flexible by stretching literally every single day of your life. I've seen it work for kids time and time again, it is literally the daily consistency that will make the difference, bonus point if you can get someone to push you down. There's no shortcuts to flexibility, unfortunately, other than just being naturally more flexible than other people.

@user-ju9pd3pi5h

5 ай бұрын

I think it's important to note however, that's great advice with children/teens in sports. If someone's an adult beginner, aren't as active in their daily life or are post partum, they need to take it slower and add more strengthening drills to reduce the chances of injury.

@hnichole

5 ай бұрын

@@user-ju9pd3pi5h That's a valid point! I would certainly hope that people who aren't conditioned for it wouldn't be jumping straight into stretching for splits though, hopefully they would start to ease into "simpler" flexibility stretches and do some strength-building as you suggested to avoid injury.

The thoroughness of this video. Thank you for sharing 😊

Active stretching is the most effective and secure, especially when you are getting older😅Thank you for the tips!

Can u do this for front splits toooo? I just started kickboxing and I do this routine after rolling out with foam roll and I doubled my side split after two sessions. IT'S AMAZING!!

this is literally stretching….active stretching to be exact.

High level 💯 to have fun 😊

Thank you. You are very good and help me the middle split I can thank you very mach❤

No offense but every movement you just showed is a stretch.

@user-ju9pd3pi5h

5 ай бұрын

it's a dynamic stretch mostly used for strengthening. Most people correlate stretching with static stretching, which can be harmful to your body when just stretching without strengthening.

👌 perfect thanks, just what I was looking for! I didn't even search for your video, just showed up in my feed!☺️

dancer here. to get any sort of splits you have to have the muscles and strength. but you must stretch to physically be able to do the splits💕🤗

When I was doing Side Squats I felt bones crack 😅

@muurrarium9460

Жыл бұрын

More likely: tendons ;)

@rockjockchick

Жыл бұрын

Better go more gently then

As a martial artist, this woman is just wrong. These exercises are great and what she is doing is stretches but you don't need all this extra stuff it will take you just as long with or without the equipment. Keep stretching You got this

@user-ju9pd3pi5h

5 ай бұрын

this woman is not wrong in any way. Static stretching alone will NOT get the middle splits as efficiently and can be dangerous. She is showing very good dynamic mobility exercises that will increase flexibility and mobility while also strengthening, whereas the majority of people who make split videos show only static stretches which can damage tendons, ligaments and muscles if done with no strengthening exercises. I think she should've added a differentiation between static and dynamic stretches for newbies but it makes perfect sense. You must strengthen as you stretch to avoid injury (ie. "yoga butt") which could lead to more harm than good. And if you don't have dumbbells or a bench, improvise with small weighted objects you find at home, a couch or cushions for seating.

Thank you! I’m in gymnastics and my middle spilts are terrible 😭😂🙏 thank you once again!

Horse stance is sooo hard!! My skinny legs struggle a lot

Stretching literally does get you middle splits 🙄 active flexibility is important too but there's no need to lie. I can do over middle splits and progress all came from passive stretching

@user-ju9pd3pi5h

5 ай бұрын

yes but for a majority of people passive or static stretching alone will lead to injury. Strengthening the surrounding muscles and ligaments you're trying to improve in flexibility will keep you healthier mobility wise and less likely to become injured. If you do a sport like dance or ballet or gymnastics, you're consistently strengthening and improving mobility. However, if you simply want to improve your flexibility and you're not in sport/dont have knowledge of exercising, you're more likely to get injured. This is very useful for people who want a split just to get a split.

Dear Liv How many repetitions and for how long should one do these? Does the rule 5-10 min /muscle/week apply here as well? Kind regards Julia

Because the weights in the beginning are helping build your pelvic floor muscles and by building your pelvic floor muscle is what allows you to get your hips wider

Would love a middle split follow along routinr

I'm a gymnast and yes, you can just stretch.

@user-ju9pd3pi5h

5 ай бұрын

You may be a gymnast but not everyone is. As a gymnast you do consistently improve in flexibility however your coaches work strengthening and mobility with you as well. Your average person who isn't in sport and doesn't know much about exercise will just stretch with no strengthening (because they don't actively do a sport) and potentially get injured. A person who just wants their splits just to have them should always strengthen the surrounding area as well, as shown in the video. Especially if they're older, aren't as active, are post partum etc.

Her side squats are FLAWLESS!! 🤩🔥

When my sis couldn't do the middle splits she tried these exercises with some stretches and it sure helped her

@moonlampje79

Жыл бұрын

I’m reading in all comments that these are stretches too, what other stretches should I do in addition to these ones, please?

So I guess the theme is don't just stretch, use the muscle at that max range and the range will grow.

@netta911

Жыл бұрын

if you are using the muscle at the "max range" that is stretching 😂 your literally just stretching with weights that's all

Yesss it's all a balance of mobility, strength and stretch ^-^✨️

When I began working on my middle splits, I was just doing passive stretches and I got no where but when I began doing cosack squats and plie squats and my progress spead up and now I can do a middle oversplit

It worked sis 😄

now I want the splits AND silver hair lol

This isn’t stretching???

This works I tried it

I think the message is resistance stretching. It’s still stretching but to make sure to strengthen as well. That’s the whole premise of my channel :)

Everything you show here is stretching (dynamic stretching) so quit the clickbait titles please

@netta911

Жыл бұрын

and her audience is just a dumb because people are literally saying "I was stretching and never got my split then I did these exercises for 2 weeks and have my splits"...like bish stop lying 😂😂😂

so stretching wont help but stretching will help? i dont get it. You show stretching as solution and say it wont help. this is dumb.

@Livinleggings

Жыл бұрын

No i dont say that stretching won't help, I say that stretching alone is very unlikely to get you all the way into a middle split. I'm not sure you've read the caption

@nyhyl

Жыл бұрын

​@@Livinleggings ...but everything you show IS stretching. How is for example the weighted butterfly not stretching?

@datoolz0

Жыл бұрын

@@nyhyl Weights are not stretching, butterfly alone is stretching, the addition of weights is what changes it.

@kelseymitchell1684

Жыл бұрын

​@@nyhylstretching apparently will NOT get you the splits. But here's four different ways to stretch your hamstrings and inner thighs

@gene108

Жыл бұрын

@TS: Horse stance isn’t stretching. It’s a body weight exercise. Squat down as far as you can or until your thighs are parallel to the floor and hold it for several minutes. She makes it look so easy and effortless. It gets tiring very quickly.

i’m an ex acrobatic gymnast and stretching got me all my splits including middle. also, these are literally stretches with some minor adjustments but they’re still stretching the same places

That’s strengthening, stretching is a huge part of finding your splits. I am completely self taught with my splits and I stretched every day! So stretching will get you your splits.

Thank you! Super helpful & makes sense. I was always told to keep stretching. Appreciate you sharing this! ❤

@LoneStarWomanInACajunWorld

3 ай бұрын

Also noticed arguing in the comments. I agree stretching is still good, but she is showing what else to do basically to get the results we want.

Thank you for not making this video overstimulating and too fast

thank you for this. i've been trying to do the splits for years and all i ever got was hurt knees.

Thank you I did it 😊

My sister forced me to get my middle squats by placing a bag filled to thw brim with books on one of my legs and stretching out the other 'til they were straight.. she did this for multiple nights before I could do them from standing😢

Thank you so much it's been 2 months now and I finally can do it 😊❤🎉

I was a dancer and a cheerleader, stretching is how I got my over extension splits. All middle, left, and right.

getting the splits is simple, its really just opening the hip flexors, stretching and consistency!

@lolitakairi

Жыл бұрын

I’ve been trying my entire life. So I wouldn’t say it’s “simple”.

using 10lb weighted plate on each leg has really moved my progress. thank you for the other tips! its hard to strengthen those higher pelvic/hip muscles

This girl is really good I hate how people think she’s bad my mom watching her too this girl knows what she’s doing! ❤❤❤

love how chill your dog is

Going to do all of these for the next 2 weeks or so and update you guys if I improve at all

No I stratching for 4 month and now I can do that

learner here, this is helpful to me as i have only been taught to stretch and i can imagine combining the two would be massively helpful

as an ex rhythmic gymnast we just did butterfly and sat on chairs with both legs or one sometimes and i recommend stretching your knees(?) idk how to explain but coaches basically sat on our knees and after that it was easier to do splits since theyre stretched(?) and there u go u have a middle split

As a gymnast, we call the last one “✨Sumo✨“

From what you're showing, it's a mixture. Active static stretching. You stretch then you push your limits with the weights.

Wow thx most of these i tried already. But i was dealing with knee issues so i had to use caution.

Js do the pancake stretch. Grab an object to hold onto(for example a water bottle) Do it on a surface u can slide it easily then lean forward, using it as support. This stretch helped me the most w my side splits in less than a month.

Ok I will try tomorrow

"Hips low, knees wide" and lean your back backwards as much as you can for maximum glutes tension! If you do it correctly and control your muscles, you will have the best exercise for glutes you can do everywhere several times a day without being prepared. It's fantastic for variety when you can find exercises that don't require movement. Constantly going up and down, positive and negative movements - sometimes I don't feel like it.

What u r doing here is pure stretching❤ Stretching will get u there!!😅

Thanks for a great advice! It’s all about strengthening the muscle, in that new range of motion for functionality!

People always question when people say things like this. Its just a play on words. This is still stretching, there are quite a few different ways to stretch. Different things work for different people because surprise surprise our bodies are built differently

When I started doing taekwondo, our coach just force us to do the split + pushing our heads to the ground until our body is parallel on the ground ( ㅗ

Off to the store for my daisy dukes!

Male Karate black belt here. A few things I have seen and learned… 1) Genetics make a difference. You can take 10 new boys age 7 (give or take a couple of years) and one of them will just do the splits on day 1. Two or three of them will develop the splits over years. The remaining 6 or 7 might never get it. 2) If you’re not genetically inclined you have to work on multiple things: a) warm up b) do dynamic stretches like high kicks c) you have to strengthen with exercises like those shown in the video d) you have to teach those muscles and associated nerves and brain that it can relax. The natural reflex is to tighten and fight the stretch because the body is not sure if it is reaching beyond a safe range of motion. Breathing helps relax. e) according to studies it’s best to stretch 10 times throughout the day for 40 seconds instead of once a day for 400 seconds (about 7 minutes). f) studies show to give max effort of 80% (where 100% would be to push as hard as you can, feeling pain). g) form. The head of the femur can hit and impinge on the acetabulum of the hip joint. To reduce this rotate your hips forward, pushing your lower back and belly button forward (anterior pelvic rotation) while rotating your feet up towards the ceiling and the back of the room. This increases the range of motion by physical avoiding bone on bone collision. h) the most flexible guys seem to stretch every day pretty religiously The success rate of achieving the splits in karate seems way lower than taekwondo where more emphasis is placed on high kicks and in dancing. I think dancers do all of the aforementioned steps, dedicating more hours of the day and more days of the week. In other words, they work harder and the results show. The girls with a dancing or gymnastics background just kill it. Having the flexibility to effortlessly kick someone in the face is a huge advantage. You girls rock!!

Those are all stretches, but thank you for demonstrating them.

The split itself is a type of streching so definitely do streching

The reason I have my middle split it because the ta in my ballet modern class in 7th grade made us do the frog position and pushed our butts and feet down, I almost cried the first time she did that

Thank you so much!)😊🌺

I'm going to start doing this tomorrow. Excited to do the splits again.

Ouch how I wish I can stretch like that.

What you're doing probably will work, but holding that split stretch will also work. When I did cheerleading freshman year, I did not know how to split. Our coach made us hold that split stretch until we counted to 100 daily and eventually, I was able to do a complete split.