How to Do the Double Leg Stretch in Pilates

The Pilates double-leg stretch is one of the exercises you'll want to master in the first few lessons of your Pilates workouts. The goal of this exercise is to allow you to stretch and strengthen your lower back and your thighs. The steps to the double-leg stretch are simple, but mastering how to do this exercise does take time.

Difficulty: Moderate

Instructions

1. Lie in the beginning Pilates position with your spine neutral, or comfortably aligned, and your navel pulled in. You'll always come back to this position for any new Pilates exercise because it allows you to center yourself.

2. Pull your knees up to your chest with your legs together. Use your arms to "hug" your knees. If you are a beginner to Pilates, you'll want to leave your head on the mat. After a few sessions, you should be able to lift and tuck your head as you do this exercise.

3. Extend your arms and legs out. Your arms should extend out at a 45-degree angle above your head with your legs in the same manner below your body. Over time, you can work up to lower your arms and legs, which creates more tension on your muscles.

4. Hold this position for five to ten seconds and then bring your legs and arms back to the starting position. As you are holding the position, imagine that a strap is holding your down across your abdomen. Your body should stretch in both directions with your arms going one way you are your legs going the other.

5. Repeat the exercise as many times as is comfortable, working your way to more repetitions.

Tips & Warnings

• If you cannot do the double-leg stretch with your legs at an angle, modify the position by extending your legs straight toward the ceiling.
• Do not let yourself stretch too far or you could injure your back.
• One of the fundamental principles of Pilates is that the exercises are easily modified to fit whatever your needs are. Do not hurt your body doing these exercises. The goal is to feel good while working out.

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