Pilates Double Leg Stretch

A Pilates core exercise performed supine with coordinated arm and leg movements to develop abdominal strength, hip flexor flexibility, and spinal control.

Instructions

1. Lie on your back with your knees bent and drawn toward your chest.
2. Place your hands around your shins, with your elbows bent and pointing out to the sides.
3. Lift your head, neck, and shoulders off the mat by engaging your core.
4. In one coordinated movement, straighten your legs away from your body (hovering just above the ground) while reaching your arms overhead.
5. Maintain your upper body position and core engagement as your legs extend.
6. Return your legs and arms back to the starting position.
7. Repeat for the desired number of repetitions in a flowing, controlled manner.

Tips

• This exercise is fundamental to Pilates mat work and is accessible for beginners while offering room for progression.
• Keep your core engaged throughout to maintain your upper body position without straining your neck.
• Your legs should hover just above the ground at the extension phase; avoid letting them rest on the mat.
• The movement should be coordinated and flowing, with arms and legs extending and returning together.
• If keeping your upper body lifted is challenging, place your head back on the mat and focus on the leg and arm movement.
• Breathe steadily; inhale as you bring your legs in, exhale as you extend your legs and arms.
• To increase difficulty, lower your legs closer to the ground during the extension phase.