Pilates Single Leg Stretch

A supine abdominal exercise where alternating legs are stretched out while holding the other knee.

Instructions

1. Lie on your back on the mat with both knees bent and pulled toward your chest.
2. Lift your head, shoulders, and upper back slightly off the mat, engaging your abdominals.
3. Hold one knee with both hands while extending the other leg out at about a 45-degree angle.
4. Exhale and switch legs by pulling the extended leg back toward your chest while pushing the bent leg out.
5. Simultaneously, cross your hands to hold the newly bent knee.
6. Move with a rhythmic, controlled pace, alternating legs.
7. Keep your lower back pressed into the mat and maintain constant tension in your core.
8. Continue alternating for the prescribed number of repetitions or time.

Tips

• Maintain a stable head and neck position; avoid pulling on your neck.
• Keep your core engaged throughout to protect your lower back.
• Extended legs should remain relatively straight but not locked at the knee.
• The height of the extended leg can be adjusted based on flexibility and core strength.
• Move at a tempo that allows you to maintain proper form and core engagement.
• Breathe continuously; avoid holding your breath during the exercise.
• If neck strain occurs, rest your head back on the mat and continue.