‎"Effective Middle Split Workout Routine for Flexibility & Strength"‎‎

Описание: Effective Middle Split Workout Routine for Flexibility & Strength
‎A middle split workout focuses on improving flexibility, mobility, and strength to achieve the middle (side) split. It typically includes dynamic warm-ups, targeted stretching, and strengthening exercises for the inner thighs, hamstrings, and hip flexors.
‎Middle Split Workout Routine
‎1. Warm-Up (5-10 minutes)
‎Jumping Jacks – 1 min
‎Leg Swings (Front & Side) – 10 reps each leg
‎Hip Circles – 10 reps each direction
‎Deep Squats – 10 reps
‎2. Dynamic Stretches (5-10 minutes)
‎Frog Stretch – 30 sec
‎Cossack Squats – 10 reps per leg
‎Lateral Lunges – 10 reps per leg
‎Standing Side Leg Raises – 15 reps per leg
‎3. Deep Stretching & Mobility (10-15 minutes)
‎Butterfly Stretch – 30 sec
‎Seated Straddle Stretch – 30 sec
‎Pancake Stretch – 30 sec
‎Middle Split Hold (Use Yoga Blocks for Support) – 30 sec
‎4. Strengthening Exercises (10 minutes)
‎Sumo Squats – 12 reps
‎Side-Lying Leg Lifts – 15 reps per leg
‎Hip Abduction Pulses – 15 reps per leg
‎Wall Straddle Hold – 30 sec
‎5. Cool Down & Relaxation (5 minutes)
‎Deep Breathing
‎Foam Rolling (Inner Thighs & Hamstrings)
‎Tips for Success
‎Perform this routine 3-5 times per week for best results.
‎Breathe deeply and relax into each stretch.
‎Never force the split—progress gradually to avoid injury.
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