How to Do a Double Leg Stretch in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-intensity exercise engages the abdominals and the muscles of the lower back, the legs and arms.

Method 1
Getting in the Starting Position

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    1
    Lie on your back on the pilates mat, elevating your bent legs in the air until your thighs form a 90 degree angle with your body and your legs are parallel with your body. Your toes should be pointed outwards way from the mat. Lift your head and relax your shoulders, keeping your head just higher than your chest. Extend your arms outward towards your legs so they are parallel with the mat.

Method 2
Performing the Exercise

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    1
    Inhale and stretch your legs out from the bent position until they are completely straight at a 45 degree angle with your body.
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    2
    Reach your arms backward and extend them completely, clasping your hands together at the top. They should remain right in front of your ears.
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    3
    Exhale while keeping your arms extended and circling them back to the starting position. Simultaneously draw your legs back to the starting position. Repeat the exercise for the desired number of repetitions.

Method 3
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 2 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your upper back and core.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates