Body Weight Pilates: Single Leg Stretch

Video Transcript

"So our next set of exercises, there is actually five, so you want to try to do these right in a row right after each other. The first is called the single leg stretch. So you'll start again on your back, you're going to roll through that spine all the way down. You're going to bend your knees into your chest. Again you're going to create that Pilates curl, you hear me say that a lot, curl the head, neck, and shoulders up. From here you can use your hands, place your hands onto your knees, and try to pull yourself up a little bit higher so that you're relaxing your neck, we don't want to get in our neck here, we just want to make sure we get that curl. From here both hands go on the right knee and you're going to extend your left leg straight out and point that toe. From here, take your right hand and bring it on your right ankle. So the outside hand is always on the outside of the ankle. Take a deep breath, take an inhale, and then exhale switch legs and hold it there. You want to get the precision, you want to get that dancer body look. Beautiful Mark, keep it up. Curl up a little bit higher, straighten that leg even longer, so you're going to reach that toe all the way as long as it possibly can go and switch sides again, and hold. Good, so you get your technique first, keep that curl; keep those legs long, switch and hold. Then once you have your technique you can speed it up a little bit faster. Take an inhale, switch, and exhale, switch and switch. Good, keep pulling the navel in towards the spine, keep creasing up a little bit higher, keep stretching those legs, test that power house. Three and three, go for two, two more, last one, and one. Draw the knees back into the chest, curl the head, neck, and shoulders back down. Our next exercise is called the double leg stretch."