Hey love, let's do a five
minute stress routine to get those middle splits. Let's do it. (upbeat music) Okay, go ahead and begin
in a second position. We'll do a little bit of cardio because you always want to
be warm before you stretch. We'll go plie and lift. While we're doing this, we are keeping our spine vertical. We are getting into our hips which is what we need
for our middle split. So it's kind of a win-win, if you will, warm up and diving into that muscle group. Good, now let's go, plie. Rise up. Plie. Keeping the arms in front of the body to start to engage the core. And up, good, and down, and lift, and down, and lift, down. And lift, let's hold this last one, up, arms to a T, pulse and two, and three, and four, we got it, five, six, seven, eight, hold it up, one, fight the urge to fall. Shoulders down. Six, seven, eight, cross it over and drop. So we're already kind of
getting into our hip flexors. As dancers, when you're in this position, you want to push your knees
back with your elbows. You want to breathe it in. (exhales) Good. From here, we're going to go ahead and shift into our lunge on the left side. So you're going to shift your weight, stretch it over, lunge. We're getting into her hip flexor, okay. There's a straight line
from that front knee down to the front ankle. We're sending the back foot as far to the back of the room as possible. Drop the knee to the floor, press up tall. Tuck the pelvis underneath. We're getting into those hips. Reach the arms up high and
stretch back, two, three, four Good. And release it down. Tuck the back toe, let's flip to the front. If you are someone who's
not all the way down, that's okay. Hold the line of the stretch. Always modify to fit your body but try to maintain the
integrity of the stretch, okay. Shift over to the other side. Let your booty sink towards the floor. Point those toes. Take a deep breath here. We're working on those
adductors, that inner thigh. From here, we're going to
shift over to that right side and hold in this lunge. Again, straight-line front. Knee to front ankle. Shoot that back foot out. Plant your hands down to give yourself some stability. Drop the knee to the floor,
press up nice and tall. Tuck underneath, tuck, tuck, tuck your booty. Drop your shoulders away from your ears. Reach up, two, three, four, arch. Good, and bringing it down. Beautiful, from here, just make your way to a seated position into your butterfly. Sit up nice and tall. We're going to get into
that kind of IT band as well as as abductors. Stretch all the way forward. I like to clasp my fingers
and put them over my feet just to give myself
something to hold on to you. Beautiful, now crawl those hands out. Hold the one, two, three, four, five, six, seven and eight. Beautiful. Bring the knees together. Go ahead and swivel to
lay onto your stomach. Hug your knees into your
chest or into your booty. Excuse me. Place those forearms down to the floor. Do not let yourself sink. Push up up, up. Externally rotate those feet and those legs into your frog position. It doesn't matter if your feet touching. Holding it here, we're
going to place the feet down and crawl back to push. Good, a little bit of dynamic
movement into your low frog. Bringing it up into a raised frog. Gorgeous. And back down. Good dancers, bring
the legs back together, shift onto your booty again. Take those legs in front of you. Let's open to a half center. From here, arms raise up to the sky and fold forward, maintaining a vertical back and not rounding over, vertical. Long, long, long reach, and up two, three, four. Long, long, long reach and up two, three, four. Open up to your widest second. Widest second while still
maintaining straight legs, and your sits bones on the floor. Trying not to create space underneath. We're going to crawl forward. Good, and then crawl it back. Crawl forward a little further. Crawl it back, last time, as far as you can possibly go. Holding it, 10, nine, eight, seven, push yourself outside
of your comfort zone. Four, three, two, one, slowly bring it up very gently. Bend the knees in, take a deep breath. Great job. Great job dancers. That is kind of your bite-size
middle split stretch routine that you can do maybe when you're like taking a break at work, or your on vacation and you
don't have time to do this like full blown flexibility training moment. That's okay. Take this time to kind of
activate those muscle groups that you need for your
center splits, okay. Dancers, let me know in the comments what else you want to see on this channel. We love, love, love,
creating content for you. You are all so sweet and it's been amazing watching
all of you dance with us. So make sure you're following
me on Instagram @autikamal and don't forget to add
your email to our email list at autikamal.com to stay in the loop on all things at Dance with Miss Auti. (upbeat music)
