How to do the Pilates double leg stretch exercise
This is a lovely exercise to work on our lumbo-pelvic control and timing with upper body movement. A double leg stretch exercise is also a great way to challenge our coordination and strengthen our abdominal muscles.
We can progress how much we challenge the strength and control of our muscles with this exercise by changing our leg position and adding in abdo prep position as well.
Arms only
Lying on your back with your knees bent. Float both arms up to 90 degrees so they are pointing up towards the ceiling with your palms facing in towards each other. Inhale to prepare. Exhale reach both arms above your head. Inhale as you circle your arms outwards and downwards in a ‘D’ shape, finishing back to your start position with your hands above your shoulders.
If that feels comfortable then repeat this position of your arms with your legs into tabletop. Inhale to prepare and then as you exhale lift one leg into a tabletop position, inhale to hold and as you exhale again lift the other leg into tabletop position so both legs are lifted. Move your arms in a ‘D’ shape as described above.
Single leg stretch
Lying on your back with your knees bent. Float both arms up to 90 degrees so they are pointing up towards the ceiling with your palms facing in towards each other. Inhale to prepare and then as you exhale lift one leg into a tabletop position, inhale to hold and as you exhale again lift the other leg into tabletop position so both legs are lifted.
Inhale to prepare. Exhale extend one leg forwards and upwards in a diagonal line and simultaneously reach both arms above your head. Inhale fold your leg back to tabletop position and at the same time circle your arms outwards and downwards in a ‘D’ shape, finishing back to your start position with your hands above your shoulders. Repeat alternating stretching legs.
If this feels too challenging with both legs lifted into tabletop position then instead just raise one leg into a table top position and extend the leg and at the same time reach your arms around in a ‘D’ shape as described above. Alternate legs lifting into single tabletop.
Single leg stretch and abdo prep
Start as described as above with your legs in double tabletop position and arms lift above your head. Inhale to prepare as you exhale lift the upper body into an abdo prep position. Maintain this abdo prep position whilst stretching one leg and simultaneously reaching your arms above your head as described above.
Double leg stretch with abdo prep
Start as described as above with your legs in double tabletop position and arms lift above your head. Inhale to prepare as you exhale lift the upper body into an abdo prep position. Inhale to prepare and as you exhale extend both legs forwards and upwards in a diagonal, whilst at the same time reaching your arms over head. Inhale as you fold both legs back into tabletop position and at the same time circling your arms around in a ‘D’ shape back to the start. Repeat this movement whilst maintaining the abo prep position.
Tops Tips
- Try to keep your ribs ‘drawing down’ to avoid your ribs flaring as you lift your arms
- If adding abo prep position watch for any doming of your abdominal muscles
Variations
- You could use weighted balls or small weight in your hands
- You could simplify the exercise and reach your arms back above your head and forwards instead of around in a circle.
- Hold a soft ball or Pilates circle in between your hands and lift and lower above your head
Avoid this exercises if:
- You have acute low back pain
- If post-natal and doming occurs
If you are unsure whether this exercise is suitable for you, you should always seek professional medical advice.
See more Pilates exercises
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