How to do Middle Splits / Center Splits in Malayalam

Middle Splits in Malayalam
In this video I have shown some of the best exercises for increasing flexibility to do the middle splits in 7 days.
The only way to achieve a complete center splits, is through rigorous and repeated stretching.
Preliminary Exercises
 Warm Up for 10 minutes.
 I have already uploaded videos of warm up and stretching , please go
through with that and Practice
 Follow the exercises I have mentioned in my side splits video
Stretching exercises
1. Frog Stretch
- This stretch increases flexibility in the groin and hips.
- Hold the stretch for 1 minute.
2. Half squat
- An useful exercise for stretching the inner thighs..
- Do it with both right and left leg.
- Hold for 1 minute at each side.
3. Pancake stretch
- It increases their flexibility and prepare for the center splits.
- Hold for 1 minute or more time
4.. Sumo Squat Stretch
- It helps to achieve center splits quickly and safely.
Three forms
- Lifting both hands
- Interlocking the fingers at back of the head – Elbow flexed.
- Sit - in position and hold the angles with the respected hand
- Hold for 1 minute
5. Wall Straddle
- Lie down with the hips against a wall and the legs straight up against it.
Start separating the legs into a wide straddle position.
- Keep the heels on the wall and let gravity pull the legs down
- For an extra stretch, place the hands on the inner thighs and gently press
down.
- Hold for 2 minutes.
6. Butterfly stretch
- The butterfly stretch is a great stretch for the center splits.
- It increases the flexibility in the inner thighs, the groin and the hips.
- Do it for I minutes
Day –1
- Practice the splits in soft surface with hands / elbows placed in front
– Hold for 2- 3 minutes or as long as possible.
Day - 2
- Practice the splits in soft surface with hands / elbows support, placed
in front.
- Attempt splits more than 2 times.
– Hold for as long as possible.
Day – 3
- Practice the split by using soaks in soft surface with hands / elbows
support, placed in front.
- Repeat the practice
- Hold the splits for 3 – 5 minutes.
Day – 4
- Do the split with Soaks - Repeat more times.
- Try to stretch more
- Hold for 5 minutes in pancake stretch..
Day – 5
- Do the split in smooth surface
- Attempt more times with deep stretch
- Hold in Pancake stretch for more than 5 minutes
Day – 6
- Split in Rough Surface with shoes
- Attempt more times with deep stretch
- Hold in Pancake stretch for more than 5 minutes.
Day - 7
- Real time practice – Split on high surface.
- Both legs placed on high surface with one hand support.

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