Pancake Arch-Up

The Pancake Arch-Up is a middle split progression as well as an adductor exercise.

Sit in a straddle on the floor with your hips at approximately a 90-degree angle.
Point your knees to the ceiling, lock them, engage your quads, and point your toes.
Interlock your fingers behind your head and sit up completely straight with an anterior pelvic tilt (APT).
If you cannot sit upright in this position, elevate your hips as high as necessary to achieve a straight back and APT in this start position.
Now hinge forward at your hips and descend with a flat back until your chest makes contact with the floor.
Do not allow your legs to lose tension or roll inward as you fold.
Pause at the bottom momentarily, smoothly raise back up to the start position, and repeat for reps.
Maintain APT throughout.