How to Do a Center Split

Beginner Center Split: Both Knees Bent

© 2008 Paula Tribble

• Start in a kneeling position, with your hands on the floor.
• Move your knees out as far as possible from your body, forming a straight line from one knee to the other.
• Keep your knees bent at a 90 degree angle, and shift your weight from your hands to your elbows.
• Gently continue to move your knees out, moving your body as close to the ground as possible.
• Your goal: For your hips to be completely flat, or on the ground.
• Hold this stretch for 30-60 seconds.

• 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