How to Do the beginner pilates move the Double Leg Stretch

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:

The Double Leg Stretch. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for The Double Leg Stretch:

* Lie on your back.

* Head up, eyes on your belly.

* Hug both knees to your chest.

* Scoop your abs; clench your butt and roll your shoulder blades away from your ears.

Action for The Double Leg Stretch:

* Exhale into the hug.

* Exhale and lengthen your arms back and legs forward at an angle of 45 degrees

* Circle your arms around to the side, and exhale to hug (not pictured).

Classic Pilates Cueing:

* Zip up! Eyes on the belly!

* Exhale, hug it in!

* Inhale, long and thin!

Purposes:

* Builds abdominal endurance. Endurance is a very important factor in avoiding back pain.

* Teaches working the powerhouse and maintaining alignment.

Precision Points:

* Perfectly still torso - no buckling, no side roll.

* The feet move in and out in a straight line- no side bending!

* Shoulders wide, blades down, tips on the mat.

* Eyes on the belly!

* Hug legs in strong, keep the sacrum on mat.

Modifications:

Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* Weak abdomen - extend both arms and legs up toward the ceiling.

* Back pain or pain in front of hip - place hands under pelvis, keep knees slightly bent.

* Weak neck - stacked hands, or a pillow underneath the head.