In the first part of this series we discussed the importance of your middle splits. Now let’s see what tricks are needed to get them.
3 Trick To Get Your Middle Splits
The trick to getting your middle splits is simple: You need to start with a good starting position, then you have to maintain it throughout all the movements in order to make progress towards achieving full hip extension.
You don’t have to be a gymnast or a professional athlete. All you need is some flexibility training. And since I’m sure you’ve been reading my other articles, you already know how to train your hips properly.
But before we go into the details of how to improve your hips, here are three tips which will help you get there faster.
1) Do A Variety Of Exercises For Your Hip Flexors (Hip Hams)
There are many different exercises you can do for your hamstrings and glutes. They include: squats, lunges, step ups, box jumps etc… Each one of these exercises requires a slightly different technique.
If you don’t have a lot of flexibility in your legs, then you probably need to spend extra time working on your hip flexors.
Just like you wouldn’t do 10 sets of heavy barbell squats if you couldn’t even do a bodyweight squat, you wouldn’t want to do 10 sets of One Leg Straight Leg Sit Ups if your hip flexors are so tight that they are preventing you from doing proper form.
You need to warm up properly and stretch correctly before attempting these exercises. Be sure to choose an appropriate progression for each exercise as well. If your hip flexors are extra tight, then you will need to start off slowly by doing hip flexor stretches and basic hip flexor exercises before you attempt the harder variations and more complex movements.
2) Stretch The Right Way
I’ve covered this in previous articles, but it’s important enough to mention again.
Many people think that since they aren’t flexible, they should spend a long time stretching. This is not only boring, but it’s actually detrimental to your flexibility gains.
Stretching actually has two components. The first is the “static” part. This is where you hold the stretch for an extended period of time.
The second part is the “dynamic” part. This is when you’re actually moving into and out of the stretch.
Most people focus on the static part and spend too much time in their stretches. This can actually decrease your range of motion in the long term. So don’t spend hours and hours per day stretching if you aren’t seeing results!
Instead, focus on the “dynamic” part of stretching by gently bouncing as you move into and out of the stretch repeatedly. You can spend as much time as you like in this stage, provided that you don’t feel any pain or discomfort.
3) Use Body English
When doing exercises like One Leg Straight Leg Sit Ups, your hip flexors are pulling your torso downwards on the way up. This causes a lot of extra tension which isn’t necessary for the exercise and makes the exercise a lot harder than it needs to be.
However, if you push your hips away from the ground as you do these exercises, then your hip flexors will be fighting against your abs and the ground, which makes it a lot easier.
This is a great way to start off if your hip flexors are very tight. It’s also a great way to add variety to these exercises once you’re strong enough to do them with just your hip flexors.
So here’s an idea of how you can implement these tips into your stretching routine.
Dynamic Stretching Routine
Do this routine at the beginning of your workout.
Warm up for 5 minutes on a stationary bike or jogging lightly.
Sources & references used in this article:
Novelty detection: a review—part 2:: neural network based approaches by M Markou, S Singh – Signal processing, 2003 – Elsevier
The split-apply-combine strategy for data analysis by H Wickham – Journal of Statistical Software, 2011 – Citeseer
How transferable are features in deep neural networks? by J Yosinski, J Clune, Y Bengio… – Advances in neural …, 2014 – papers.nips.cc
District laboratory practice in tropical countries, part 2 by M Cheesbrough – 2006 – books.google.com
A generalized split-window algorithm for retrieving land-surface temperature from space by Z Wan, J Dozier – IEEE Transactions on geoscience and remote …, 1996 – ieeexplore.ieee.org
Village and household economics in India’s semi-arid tropics by TS Walker, JG Ryan – 1990 – oar.icrisat.org
Efficient solar water splitting by enhanced charge separation in a bismuth vanadate-silicon tandem photoelectrode by FF Abdi, L Han, AHM Smets, M Zeman, B Dam… – Nature …, 2013 – nature.com
A split-attention effect in multimedia learning: Evidence for dual processing systems in working memory. by RE Mayer, R Moreno – Journal of educational psychology, 1998 – psycnet.apa.org