The Double Leg Stretch Pilates Exercise for Killer Abs

Who doesn’t love a heart-pumping Pilates workout? If you’re looking to sculpt a toned tummy and build strong core strength, we’ve got just the exercise for you: the Double Leg Stretch. Ready to add it to your routine? Let’s dive in and see how it can help you achieve the physique of your dreams!

Origin of the Double Leg Stretch Exercise

The Pilates Series of Five, also known as the Stomach or Ab Series of Five is a set of exercises meant to help you develop your core strength along with activating other muscle groups. Created by Romana Kryzanowska, who directly studied under Joseph Pilates himself, it is one of the most known workout series of Pilates [1].

The double leg stretch is the second exercise in the series, preceded by the single leg stretch and followed by single straight leg stretch, double straight leg stretch, and criss cross.

Learn all about Pilates:

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Which Muscles Does the Double Leg Stretch Work?

The double-leg stretch activates the hip flexors, deltoids, obliques, upper back muscles, and the transverse abdominis [2]. The abdominal muscles are certainly the primary focus, enhancing core strength and strengthening both the lower and upper body.

However, the double leg stretch Pilates exercise is not recommended for those with any neck, lower back, or hip injury. Individuals with osteoporosis and osteopenia should also refrain from straining themselves with this workout.

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How to do the Double Leg Stretch Exercise

The Double Leg Stretch is a mat Pilates exercise, part of the same series as many others. It is considered an intermediate-level move, challenging your core strength and coordination.

Instructions:

Start Position:

• Start lying on your back on a mat with your knees pulled into your chest and your arms extended straight out in front of you.
• Engage your core muscles to protect your lower back, and keep your spine in a neutral position.

Inhale:

• As you inhale, extend your legs straight out in front of you, while simultaneously reaching your arms overhead (toward the wall behind you). Keep your legs at a 45-degree angle from the floor, and make sure your lower back stays pressed into the mat—avoid arching your back.

Exhale:

• As you exhale, bring your arms back toward your knees while simultaneously pulling your legs back in toward your chest. You should “hug” your knees back in tightly, keeping your head, neck, and shoulders off the mat if possible.

Repeat:

• Perform this movement 8-10 times for one set, focusing on keeping the core engaged and avoiding any tension in the shoulders or neck.

If you’re suffering from having any issues with your lower back, you can start with your legs at a 90-degree angle and then slowly make your way to 45 degrees.

Pilates for beginners:

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Conclusion

We hope that this article helps you with trying out this effective ab exercise, and even inspires you to do the whole Pilates series! For more Pilates workout resources and tips, check out the JustFit app!