How to Do Pilates Double Leg Stretch Exercise

Pilates, an exercise program started as a rehabilitation technique by Joseph Pilates, is quickly gaining popularity around the world. Increased strength, flexibility and balance are just a few of the numerous health benefits of practicing Pilates. The double leg stretch is one of the basic exercises of Pilates and will tone and strengthen your abdominal muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pilates mat

1. Place your exercise mat on the floor and lie on top of it on your back with your knees bent and feet on the floor.

2. Engage your pelvis by tilting your hips slightly forward so that your pubic bone is in line with your hipbones.

3. Lift your knees, one at a time, and bring them in towards your chest. Point your toes and rest your hands on your knees.

4. Exhale and curl up in to a c-curve by lifting your head, neck and upper back off the mat, as if doing a sit up.

5. Take in a deep breath, inhaling so deeply that you feel your ribcage expanding.

6. Release your breath and extend your legs and arms, at the same time, towards opposite walls. Arms should be over your head extended to about a 45-degree angle. Your legs should also be about a 45-degree angle. If you feel your lower back rising off the mat, raise your legs higher. Your abs should be holding your arms and legs up, not your back muscles.

7. Inhale and circle your arms out and around towards your legs as you pull your knees in to your chest back to the starting position.

8. Repeat this exercise 6 to 8 times.

Tips & Warnings

• Always consult your doctor before starting any exercise program.
• Keep your shoulders down away from the ears and pulled slightly back while lying on the mat.
• You should feel stretching and your muscles working, but not pain. If something hurts, stop.

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