Pilates Essentials Series 4 – The Double Leg Stretch
This is the fourth article in a series of six?series of essential Pilates exercises will give you all the information and explanation you need to practice at home for health, wellness and holistic body conditioning.
Deep abdominal challenge?
This essential Pilates exercise is a strong abdominal strengthening exercise, building on from the Single Leg Stretch. It is imperative that you focus on deepening the abdominals ? working for a ?scoop? of the centre ? as the arms and legs reach away.
Start the Double Leg Stretch with your focus on the scoop in of abdominals and correct placement of:
- Spine long along the mat with your pelvis flat (not tucked or arched)
- Both knees pulled in to chest, one hand on each knee
- Upper torso in a deep chest lift
For the movement:
- Extend arms and legs away as low as you can while keeping the abdominals in
- Maintain the upper body in a deep chest lift position throughout, and think of deepening the lift as the legs and arms reach out
- Arms circle to a ?T? position before returning in
- Pull the knees deep in on the return position, without lifting your tailbone off the mat
Breathe: IN to extend arms and legs, then OUT to return. Keep a controlled pace for 6-10 repetitions
Practice letting the front of the hips release as you bend the legs in and activating the back of the legs as you extend them. This action of the hips and legs will help allow the abdominals to deepen, which is the primary focus.
Modify: If you feel it in your back then raise your legs higher to alleviate the back work and focus?more readily into the abdominals. Over time lower into the desired position as your abdominal?strength increases.
?Breathe * Centreing * Control * Concentration * Flow * Precision
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
