Get you position right for Double leg stretch Pilates exercise for beginners. It helps to radiate the core.
In Double leg stretch we take a direct route between two opposite positions, but much is revealed in moving between these two extremes. If your trunk is unstable, if your abs get weak, or your breath isn't working for you, your form will show it -- big time.
Double leg stretch is a great ab workout. It literally radiates from the core powerhouse, demanding both strength and endurance from the abdominals. You can modify by leaving your head down and/or working with your legs high.
Chest lift and single leg stretch and double leg stretch prep are good building blocks for this exercise.
1. Exhale: Curl Up
Lie on your back with your shins in table top position, parallel to the floor.
Inhale
Exhale: Pull your abdominal muscles in to curve your upper body up off the floor. Deepen the abs, bringing your forehead toward your knees.
Grasp your shins or ankles.
Your lower back is on the floor, not in neutral spine.
Ref: http://pilates.about.com/od/pilatesmat/tp/DblLegStretch.htm
THE DOUBLE LEG STRETCH
• Begin with knees bent into the chest, hands on the shins and elbows reaching out wide towards opposite sides of the room. Chin is tucked towards the chest, and you are lifting forward from the back of the chest and upper abdominals. The chest is open, the bottom of the shoulder blades are pressing into the mat, and the shoulders are off the mat. Be mindful that you are not sinking into the neck and shouders.
• Imagine you have a heavy anchor or weight attached to the navel, and the anchor is sinking through the floor, causing you to scoop the abdominals deeply toward the spine throughout the exercise. Resist the abdominals from releasing as the arms and legs extend.
• Inhale and extend the arms in line with the ears, and the legs up to the ceiling at a 90 degree angle. Imagine you are taking a big stretch as you wake up in the morning, and your torso and navel are anchored to the floor. Feel as though your arms and legs are being pulled in opposite directions.
• As you exhale reach the arms out wide towards opposite sides of the room (resisting them from coming back into your sides). Keep the legs extended until the arms meet your sides, then bend the knees into the chest and press the palms of the hands against your shins (at the same time pressing the shins up into the hands), scooping the navel deeper to the spine. Think of compressing air out of the lungs.
• Repeat the movement five to ten times. Remain still in your torso as you inhale to stetch out, and exhale to pull back in.
TIPS
• Keep the neck and head supported by keeping the chin tucked toward the chest (as though you are gently holding an apple or small ball), while keeping the eyes focused on the navel. If your eyes shift to the ceiling, your head will begin to fall back, and may cause strain on the neck. If your neck is fatigued, or you feel pain, place the head and neck on the mat and perform the exercise with the head resting on the mat (or folded towel).
• Engage the buttocks and the backs of the upper thighs together (in the Pilates stance), so no light is coming through the top of the legs. Imagine you are squeezing a tennis ball . This will help keep the abdominals scooping, and protect the lower back.
• As you stretch the body long, reaching the arms in line with your ears, try to keep the upper body lifting forward, so that the chest, neck and head do not fall back. This will also allow you to keep the upper and lower abdominals engaged. Do not let the head fall back.
• When finishing a repetition, pressing the shins up into the palms of the hands, and increasing the distance between your chest and thighs, may allow you to feel a nice release in the upper back and neck.
Ref: http://www.athleta.net/2010/02/18/pilates-on-the-go-double-leg-stretch/
Find out more about Pilates exercises for beginners
You may also like: Pilate Exercise
In Double leg stretch we take a direct route between two opposite positions, but much is revealed in moving between these two extremes. If your trunk is unstable, if your abs get weak, or your breath isn't working for you, your form will show it -- big time.
Double leg stretch is a great ab workout. It literally radiates from the core powerhouse, demanding both strength and endurance from the abdominals. You can modify by leaving your head down and/or working with your legs high.
 |
| Photo Source:bodybuildinghunk.com |
Chest lift and single leg stretch and double leg stretch prep are good building blocks for this exercise.
1. Exhale: Curl Up
Lie on your back with your shins in table top position, parallel to the floor.
Inhale
Exhale: Pull your abdominal muscles in to curve your upper body up off the floor. Deepen the abs, bringing your forehead toward your knees.
Grasp your shins or ankles.
Your lower back is on the floor, not in neutral spine.
Ref: http://pilates.about.com/od/pilatesmat/tp/DblLegStretch.htm
THE DOUBLE LEG STRETCH
• Begin with knees bent into the chest, hands on the shins and elbows reaching out wide towards opposite sides of the room. Chin is tucked towards the chest, and you are lifting forward from the back of the chest and upper abdominals. The chest is open, the bottom of the shoulder blades are pressing into the mat, and the shoulders are off the mat. Be mindful that you are not sinking into the neck and shouders.
• Imagine you have a heavy anchor or weight attached to the navel, and the anchor is sinking through the floor, causing you to scoop the abdominals deeply toward the spine throughout the exercise. Resist the abdominals from releasing as the arms and legs extend.
• Inhale and extend the arms in line with the ears, and the legs up to the ceiling at a 90 degree angle. Imagine you are taking a big stretch as you wake up in the morning, and your torso and navel are anchored to the floor. Feel as though your arms and legs are being pulled in opposite directions.
• As you exhale reach the arms out wide towards opposite sides of the room (resisting them from coming back into your sides). Keep the legs extended until the arms meet your sides, then bend the knees into the chest and press the palms of the hands against your shins (at the same time pressing the shins up into the hands), scooping the navel deeper to the spine. Think of compressing air out of the lungs.
• Repeat the movement five to ten times. Remain still in your torso as you inhale to stetch out, and exhale to pull back in.
TIPS
• Keep the neck and head supported by keeping the chin tucked toward the chest (as though you are gently holding an apple or small ball), while keeping the eyes focused on the navel. If your eyes shift to the ceiling, your head will begin to fall back, and may cause strain on the neck. If your neck is fatigued, or you feel pain, place the head and neck on the mat and perform the exercise with the head resting on the mat (or folded towel).
• Engage the buttocks and the backs of the upper thighs together (in the Pilates stance), so no light is coming through the top of the legs. Imagine you are squeezing a tennis ball . This will help keep the abdominals scooping, and protect the lower back.
• As you stretch the body long, reaching the arms in line with your ears, try to keep the upper body lifting forward, so that the chest, neck and head do not fall back. This will also allow you to keep the upper and lower abdominals engaged. Do not let the head fall back.
• When finishing a repetition, pressing the shins up into the palms of the hands, and increasing the distance between your chest and thighs, may allow you to feel a nice release in the upper back and neck.
Ref: http://www.athleta.net/2010/02/18/pilates-on-the-go-double-leg-stretch/
Find out more about Pilates exercises for beginners
You may also like: Pilate Exercise
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