Pilates Exercise: Single Leg Stretch
The Single Leg Stretch is a classical Pilates exercise for strengthening and toning the abdominal muscles. It trains the abdominals to initiate movement, and to support and stabilize the trunk as the arms and legs are in motion.
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 floor, bring your head up and your chin to your chest. Bend your right leg into your chest, placing your right hand on your right ankle, and your left hand on your right knee.
2. Lift the left leg a few inches of the mat.
3. Switch legs, pulling your left knee into your chest and stretching your right leg straight in front of you, keeping it off the mat.
4. Repeat 10 times for 5 sets.
Tip: Keep the hip and shoulders square, with a flat back and hips, knees, and feet in alignment.
Modification: If you have knee pain, place your hands under your knees. For back pain, bring your legs higher.
Advanced Challenge: Try to touch the mat with your toes when extending the leg for deeper abdominal work.
Transition: Bring both knees into your chest to prepare for the Double Leg Stretch.
View the video below for a visual demonstration.
There are no comments yet, add one below.