Pilates exercises explained
Slow Double Leg Stretch
The Pilates exercise "Slow Double Leg Stretch" is not only a real challenge for the abdominal muscles, but also challenges the coordination of arm and leg movements. The leg stretch also trains the hip and thigh muscles.
Exercise description
Supine position, bring the legs into table top in an external rotation. Feet face each other (frog). The hands are on the knees.
In exhalation lift head and upper body. Inhaling stretch legs diagonally without losing the connection from the ribcage to the pelvis. Legs are parallel and arms stretch towards the feet.
Exhaling stretch arms above head while legs and feet draw a circle.
Inhaling bring the arms back over a circle to the body and turn the legs and feet parallel again.
Continue to exhale, bring legs into frog position and bring hands to outside of legs to starting position.
Repeat exercise 4 to 6 times.
Pro Tip From Maria
If the pelvis tilts forward, stretch the legs more toward the ceiling.
You can also imagine having a light weight on the lower abdomen, which stabilizes the pelvis. In fact, it is often not due to the weakness of the trunk muscles, but to the concentration that one loses the connection.
Video with the brief explanation of the Pilates exercise Slow Double Leg Stretch
Most common errors
Upper body sinks and rises during arm and leg movement.
Assistance
How to support the training successen?
In between, clasp your hands behind your head to support it. At the same time work only the legs.
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Diaphragm Pelvis
- Iliopsoas
- Rotator cuff
- Rectus Abdominis
- Obliquus externus
- Rectus femoris
- Biceps femoris
- Adductors
Equipment
- Mat
Difficulty
- Difficult
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