Double-Leg Stretch

The Double-Leg Stretch is a classic Pilates exercise that strengthens the abdominal muscles and improves coordination and control. The exercise challenges the core muscles by stretching out both arms and legs at the same time, while keeping the body stable and the back neutral. The Double-Leg Stretch also helps improve flexibility in the shoulders and hips.

Correct execution

How to perform the Double-Leg Stretch correctly:

1. Lie flat on your back, pull your knees towards your chest, and lift your head and shoulders slightly off the mat.
2. Place your hands on your calves and inhale.
3. Exhale as you extend your arms behind your head and your legs out to a 45-degree angle.
4. Breathe in as you bring your arms back and pull your knees to your chest, and repeat the movement.
5. Keep your back flat against the floor and avoid letting your lower back lift during the movement.

Common errors

Avoid these mistakes to ensure correct execution:

• Lower back lift: Keep your lower back pressed against the mat to engage your core maximally.
• For fast movement: Perform the movement slowly and controlled to maintain balance and fully activate the muscles.
• Tense shoulders: Keep your shoulders relaxed to avoid tension in your neck.

Video Demonstrations

Watch these videos that demonstrate the correct execution of the Double-Leg Stretch :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep your head and shoulders on the mat if it feels too challenging to keep them lifted.
• Advanced: Perform the exercise with your legs lower to the floor to increase the challenge on your core muscles.

Number of repetitions and sets

Perform the Double-Leg Stretch for 2-3 sets of 8-12 repetitions . Increase the number as you get stronger.

Breathing technique

Breathe in as you prepare the movement, and breathe out as you extend both arms and legs. This helps you maintain control and stabilize your core during the exercise.