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Double Leg Stretch on the Pilates Mat

IntermediateStrengthTier T3

You lie on your back, bring your knees into your chest, hold your ankles, and curl your head and chest up. You reach your straight arms up and back and your legs out to a high diagonal. Then you circle your arms around and bring your knees in again.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lying on the back, draw both knees into the chest, grab the ankles and curl the head and chest up, heels together with knees and toes apart.
  • Draw the shoulders onto the back and out of the ears, pulling on the ankles from the back.
  1. She lies supine with her knees drawn into her chest, both hands grabbing her ankles and her head and chest curled up off the mat.

    Step 1 of 5

    Lying on your back, bring your legs into your chest, grab your ankles and curl your head and chest up.

  2. Her straight arms reach up and back past her head while both legs extend together to a high diagonal, her shoulders held off the mat in the sustained curl.

    Step 2 of 5

    Reach your straight arms up and back and your legs out to the high diagonal; hold for a moment with your shoulders still off the mat.

  3. Her arms circle around to grab her ankles again while her knees draw back into her chest, the double pull settling her curled shape.

    Step 3 of 5

    Circle your arms around, bring your knees in and grab your ankles, pulling your knees into your chest two times.

  4. Her straight arms reach up and back once more while both legs extend to the high diagonal, the curl sustained through the repeated cycle.

    Step 4 of 5

    Reach your straight arms up and back and your legs out to the high diagonal again, keeping the longest length in your spine.

  5. She lies supine with her knees drawn into her chest, both hands grabbing her ankles and her head and chest curled up off the mat.

    Step 5 of 5

    Lying on your back, bring your legs into your chest, grab your ankles and curl your head and chest up.

Safety Information

The hands grab the ankles with the knees drawn in and the head and chest curled up before the reach. Keep the longest length in the spine, shoulders drawn onto the back and out of the ears, pulling on the ankles from the back rather than the chest or biceps. Warning: it may not be suitable for some back issues. 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.

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