Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Double Leg Kick on the Pilates Mat

IntermediateStrengthTier T2

You lie on your stomach with your head turned to one side and your hands layered on your back. You press your hips into the mat and kick both heels toward your seat together.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie prone and look to one side.
  • Place the hands up the back layered one on top of the other, not interlaced; press the hips down and reach the tailbone long.
  1. She lies prone on the mat with her head turned to one side, her hands placed high on her back layered one over the other.

    Step 1 of 5

    Lie on your stomach, look to one side, and place your hands up your back layered one on top of the other.

  2. Her hips press down into the mat with her tailbone reaching long, her legs extended and her layered hands still resting on her back.

    Step 2 of 5

    Press your hips down into the mat and reach your tailbone long, keeping the legs extended.

  3. Both her heels kick up toward her seat at the same moment, knees bent, hips still pressed down, head still turned to the side.

    Step 3 of 5

    Kick both heels to your seat simultaneously, keeping the hips pressed down.

  4. Her legs reach long again as her chest and palms lift - her hands rising off her back toward the sky, her chest reaching forward and her gaze forward.

    Step 4 of 5

    Press your feet toward the floor, lift your palms to the sky and reach your chest forward as you look forward.

  5. She lies prone on the mat with her head turned to one side, her hands placed high on her back layered one over the other.

    Step 5 of 5

    Lie on your stomach, look to one side, and place your hands up your back layered one on top of the other.

Safety Information

You are prone with the head to one side, the hands placed up the back layered one on top of the other rather than interlaced. Warning: you are not to let the hips bop off the mat with every kick and not to hang off hypermobile elbows or shoulders when the hands reach back. Warning: those with lower back issues are to be mindful of lower-back length throughout. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.