This post contains affiliate links. Please see our disclosure policy.
Learn how to do the double leg stretch exercise to strengthen your upper and lower abs while helping to stabilize your core and protect your lower back. The double leg stretch originated in the practice of Pilatesa method of exercise designed to strengthen the core by using gentle but powerful controlled movements.
It’s a challenging movebut if you learn how to do it correctlyyou will experience the benefit in your abs!
How to Perform the Double Leg Stretch Pilates Move:
Here’s how to properly execute the pilates double leg stretch:
- Start lying on your back with your knees bent 90 degrees and your arms lengthened alongside your calves. Your lower back should be pressed against the mat with your headneckand shoulders flexed up off the mat.
- As you inhalestretch your arms straight behind your head and legs straight to a diagonal position in front.
- As you exhalecircle your arms around and back to your legs while drawing your knees back into the 90-degree angle. Repeat for the desired number of reps.
Many abdominal moves focus either on lifting and lowering the upper body or lifting and lowering the legs in some waybut the double leg stretch does both. While holding your upper body off the groundyou also pull your arms and legs in and out It’s a two-for-one sale on flattening your belly.
Mistakes to Avoid
When doing the double leg stretch pilates movehere are a few tips to keep in mind:
- Keep your lower back pressed into the matyour core engagedand your movements controlled.
- Avoid arching your backtensing your neckor using momentum. Breathe deeplyand keep your legs aligned.
- Don’t overextend your range of motion if it compromises your form! Going too fast or not stopping when you’re tired can lead to sloppy executionso take it slow and stop if your form starts to slip.
Which Muscles Does the Double Leg Stretch Work?
The double leg stretch works your transverse abdominuswhich wraps around like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sitstand and walk every day.
Try this move a few times a week and you will notice your results quickly (and be sure to check out our other leg stretches).
More Pilates Exercises to Explore
Pilates is a great practice to learn for strengthening your core and lengthening your muscles. If you loved this movetry these exercises too!
