The Double Leg Stretch is a classic Pilates for beginners exercise that builds endurance in the abdominal muscles developing full-body coordination and control.
It is the second move in the "stomach series," usually practiced directly after the Single Leg Stretch. By keeping the trunk completely still and unmoving during the exercise, the Double Leg Stretch tones the abdominal muscles while providing stability and support for the whole back. This exercise also teaches you how to initiate movement from the core (the powerhouse), which develops stamina, agility, and poise.
Ref: http://pilates.isport.com/pilates-guides/how-to-do-the-double-leg-stretch-in-pilates
Double-Leg Stretch
Directions:
1. Lying flat on your mat, tighten your abs and keep your spine in neutral. Bring your knees up toward your chest, holding your lower legs parallel to the floor, and place your hands on your knees.
2. Inhale and straighten your legs and arms parallel to each other at a 45-degree angle to the floor. Raise your head and shoulders off the mat so your chin is parallel to your arms and legs as well.
3. Keep your legs in the same position.
Ref: http://www.lhj.com/health/guides/how-to-exercises/double-leg-stretch/
Maybe you are beginning to notice some impressive results from the stomach series. So let’s take it up a notch with the Double Straight Leg Stretch. This fourth exercise in the stomach series, Double Straight Leg Stretch, targets the “powerhouse” to the extreme. Both the upper and lower abdominals are hard at work, and help to power the stretch up the back of the legs.
THE DOUBLE STRAIGHT LEG STRETCH
• Once you have finished Single Straight Leg Streth, extend both legs together and straight up to the ceiling, your back is against the mat, making a 90 degree angle with your legs and torso. Your legs should be below the belt line (imagine where a belt would be around your waist, and take note that the legs are below the belt), this way you are working the lower and upper abdominals together. The legs should be zipped together from the heels to the pelvis (engage the buttocks and upper inner thighs).
• Place hand over hand behind your head, with the elbows reaching wide towards both sides of the room. Inhale through the nose, filling the lungs with air. Exhale out the mouth and lift your head and neck off the floor, using your upper abs and back of the chest. Tuck your chin slightly towards the chest, as though you are gently holding an apple or small ball, and focus the eyes on the navel. You are now in the proper alignment.
• Focus on the torso staying anchored to the mat, and your navel scooping deeply to the spine. Imagine your legs are attached to springs from the ceiling up above your head, and you are to stretch the springs on the way down, and resist their pull on the way up.
Ref: http://www.athleta.net/2010/05/27/pilates-on-the-go-double-straight-leg-stretch/
Pilates for beginners for a healthy and fit life.
You may also like: Pilates Beginners
It is the second move in the "stomach series," usually practiced directly after the Single Leg Stretch. By keeping the trunk completely still and unmoving during the exercise, the Double Leg Stretch tones the abdominal muscles while providing stability and support for the whole back. This exercise also teaches you how to initiate movement from the core (the powerhouse), which develops stamina, agility, and poise.
Ref: http://pilates.isport.com/pilates-guides/how-to-do-the-double-leg-stretch-in-pilates
Double-Leg Stretch
Directions:
1. Lying flat on your mat, tighten your abs and keep your spine in neutral. Bring your knees up toward your chest, holding your lower legs parallel to the floor, and place your hands on your knees.
2. Inhale and straighten your legs and arms parallel to each other at a 45-degree angle to the floor. Raise your head and shoulders off the mat so your chin is parallel to your arms and legs as well.
3. Keep your legs in the same position.
Ref: http://www.lhj.com/health/guides/how-to-exercises/double-leg-stretch/
Maybe you are beginning to notice some impressive results from the stomach series. So let’s take it up a notch with the Double Straight Leg Stretch. This fourth exercise in the stomach series, Double Straight Leg Stretch, targets the “powerhouse” to the extreme. Both the upper and lower abdominals are hard at work, and help to power the stretch up the back of the legs.
THE DOUBLE STRAIGHT LEG STRETCH
• Once you have finished Single Straight Leg Streth, extend both legs together and straight up to the ceiling, your back is against the mat, making a 90 degree angle with your legs and torso. Your legs should be below the belt line (imagine where a belt would be around your waist, and take note that the legs are below the belt), this way you are working the lower and upper abdominals together. The legs should be zipped together from the heels to the pelvis (engage the buttocks and upper inner thighs).
• Place hand over hand behind your head, with the elbows reaching wide towards both sides of the room. Inhale through the nose, filling the lungs with air. Exhale out the mouth and lift your head and neck off the floor, using your upper abs and back of the chest. Tuck your chin slightly towards the chest, as though you are gently holding an apple or small ball, and focus the eyes on the navel. You are now in the proper alignment.
• Focus on the torso staying anchored to the mat, and your navel scooping deeply to the spine. Imagine your legs are attached to springs from the ceiling up above your head, and you are to stretch the springs on the way down, and resist their pull on the way up.
Ref: http://www.athleta.net/2010/05/27/pilates-on-the-go-double-straight-leg-stretch/
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| PhotoSource:martamolinera.com |
Pilates for beginners for a healthy and fit life.
You may also like: Pilates Beginners
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