Pilates exercises explained
Double Leg Kick
With the Pilates exercise "Double Leg Kick" we strengthen the entire back of the body. The coordinative skills are trained. Along the way, chest and front hip muscles are stretched.
Exercise description
In the prone position, the legs are stretched and closed for the time being, and the feet are in the point position. The head is turned to the side and the arms rest with the back of the hands and shoulder blades. Elbows drop toward the mat.
Exhaling kick both heels towards the buttocks 3 times. Inhaling stretch the legs, open them shoulder-width and lift them off the mat. Arms stretch towards the feet. Head turns to the center.
Exhaling lower the upper body and legs, turn the head to the other side, close the legs and kick again 3 times toward the buttocks. Arms are on the back at the same time.
Inhaling repeat the process.
Perform the exercise 6 to 8 times and then return to the starting position.
Frequently asked questions
Is this exercise suitable for knee problems?
If there is no acute problem, this exercise is recommended especially for knee problems, if it is well built.
Pro Tip From Maria
Since you never know if your knee joints are ready for this very dynamic movement, the first time you do the exercise, you should do it a little slower, but still forcefully.
Video with the brief explanation of the Pilates exercise Double Leg Kick
Most common errors
Too hectic, uncontrolled movement.
Coordination difficulties - which is not really a fault, but is trained by repeating the exercise.
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Diaphragm Pelvis
- Deep neck muscles
- Rhomboideus
- Rectus Abdominis
- Obliquus Externus
- Quadriceps femoris
- Iliopsoas
- Deltoid
- Latissimus
Equipment
- Mat
Difficulty
- Difficult
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