How to Do a Double Leg Lift Pilates Exercise

Video Transcript

"I will be teaching you the execution and the flow of the double leg lower lift on the beginner series in the Pilates method of exercise. We begin with the knees into your chest. Lengthen the legs to the ceiling, feet in Pilates stance. Glue those legs into your centerline. Curl your head, neck, and shoulders up off the mat. Bring both hands behind your head, elbows wide. Now, let your head just fall back in your hands and reach the elbows wide. Curl up and over your ribs, glue those legs together, and inhale, lower the legs 1 inch. Lower the legs 2 inches, lower the legs 3 inches. Exhale, scoop the belly in to lift those legs back up. Inhale, lower 1, and 2. Lengthen out through those legs, 3, exhale, pull the belly in to lift back up. Nice. Inhale, lower 1, elbows wide, 2, reach out, 3, exhale, and scoop and lift those legs. The more lower down you go, the more you have to hold still. This is a fine range of motion right here. Exhale and scoop in. The important part is to keep those elbows open so your abs have to do the work and not your arms and your neck. Exhale, scoop, and I think that's just about enough of the double leg lower lift."