How to Do a Center Split

Pancake Stretch

© 2008 Paula Tribble

• From a seated position, straddle your legs as wide as is comfortable.
• Keep your legs straight and your toes pointed.
• Lean forward as far as you can, keeping your back straight and stretching outward as much as possible.
• Hold this stretch for 30-60 seconds at a time.

• Getting Started
• Butterfly Stretch
• Pancake Stretch
• Beginner Center Split: Both Knees Bent
• Beginner Center Split: One Knee Bent
• Full Center Split
• Sit Up in Your Split