How to Do a Double Leg Stretch in Pilates

The double leg stretch is a Pilates move that strengthens the abdominals and lower back. It is a vital component of any beginner or intermediate Pilates mat class.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat

1. Lie on your back and bring your shins parallel to the floor.

2. Exhale and engage your abdominals. Lift your chin to your chest and round your upper body, lifting your shoulders off the floor. Pull your knees to your forehead.

3. Inhale and extend the arms and legs. Your limbs should be reaching out as far as they can. Engage your abdominals and keep your lower back on the floor as best you can.

4. Draw your knees toward your chest and circle your arms back to hug your knees.

5. Repeat five to 10 times.

Tips & Warnings

• While you should keep your neck and shoulders lifted throughout the exercise, do not over-exert yourself. Rest your neck and shoulders on the mat if you begin to feel neck pain.

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