Straddles To achieve a perfect straddle (middle split) one good way is to do a straddle right in front of a wall facing is and push yourself towards until the wall is pushing your legs backwards and you pull a little pull. Hold for 30 seconds.
Splits For those who can already have a flat split - don't stop there! There's always room for improvement.
-One way to get an even better split is to get 2 chairs (same height) and put them 2 feet apart from each other, sitting part facing the other sitting part. do a split on top of the 2 chairs so your body is in the middle of the gap between the chairs. This will make you body go down a little so you get more a of strech in your legs.
-Another strech to improve already flat splits is to get a low platform and place your front foot on that while in a split. After awhile, you'll get used to that and you can get the platform higher and higher.
More Splits To help get a flat split, lay down on your back, legs straight in front of you. Lift you right knee to your chest and grasp the back of your knee with one hand and your ankle with that. straighten your leg to a 90* angle and pull the leg towards your chest until you feel a slight pull.
Heel Stretch Holding on to the barre or counter passe with your outside foot, with your free hand hold on to the inside of your foot and pull it up to the side as far as you can go, hold for 30 seconds. Repeat on other side.