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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