Pilates Exercise: Double Leg Stretch

The Double Leg Stretch is a great abdominal workout. It strengthens the powerhouse while focusing on stretching and breathing. The Double Leg Stretch exercise demands upper body strength and endurance. You must focus on your breathing throughout the entire exercise without dropping your upper body to the ground.

What You’ll Need: A Pilates mat or a cushioned place to lie on the floor.

Level: Beginner.

Emphasis: Strength.

Time Required: 5 minutes.

Here’s How:

1. Lying flat on the mat, bring both knees into your chest, holding on to your ankles.

2. Inhale. Extend both arms and legs straight out at opposite 45-degree angles.

3. Stretch your arms out to the side, making a circle and exhale. Reach for your ankles as you pull your knees back into your chest.

4. Repeat 5-10 times.

Tip: Draw your stomach in to your spine. Try to stretch your sitting bones away from your powerhouse to lengthen your entire body. Keep your feet above your hip bones to avoid arching your back.

Modification: If you have knee pain, place your hands under your knees. For back pain, bring your legs higher. For shoulder pain, do not make circles with the arms, simply raise and lower them down to grab your ankles.

Advanced Challenge: When beginning the leg extension, touch the toes to the mat while the legs are still bent for deeper abdominal work.

Transition: Raise the right leg straight up in the air and hold on to your ankle with both hands to prepare for the Single Straight Leg.

View the video below for a visual demonstration.