Pilates · Beginner
Double leg stretch
Double leg stretch is a pilates mat exercise where you curl into a small ball, then reach your arms and legs long away from your center before circling back in. It is part of the classic abdominal series and follows single leg stretch. The challenge is keeping your head, shoulders, and lower back steady as your limbs reach away.
How to do Double leg stretch
- 1Lie on your back and draw both knees in toward your chest, holding your shins or ankles.
- 2Nod your chin and curl your head and shoulders up to the tips of your shoulder blades.
- 3Inhale and reach your arms overhead alongside your ears as you extend your legs on a diagonal.
- 4Keep your gaze on your belly and your upper body lifted as you reach.
- 5Exhale and circle your arms out to the sides and around as you draw your knees back in.
- 6Hold your shins again and deepen your curl for a moment.
- 7Repeat for six to ten reps, then lower your head and rest.
Common mistakes and how to fix them
The head drops back as the arms reach overhead.
Reach your arms on a higher diagonal and keep your eyes on your belly so your curl stays lifted.
The legs lower so far that the back arches.
Extend your legs higher toward the ceiling until your lower back stays steady.
The upper body bobs up and down with each rep.
Hold your chest lift still and let only your arms and legs move.
The arms move faster than the breath.
Slow down so each inhale carries the reach and each exhale carries the circle back in.
Modifications
- Keep your head down on the mat and move only the arms and legs.
- Reach your legs straight up toward the ceiling instead of on a diagonal.
- Reach your arms forward beside your thighs instead of overhead.
- Practice the arm circle and the leg reach separately before combining them.
Benefits
- Builds strength and endurance in the abdominals.
- Trains a steady trunk while the arms and legs move.
- Links each movement to a full breath.
- Teaches you to reach long from a stable center.
Breath
Inhale as you reach your arms and legs away, and exhale as you circle your arms and hug your knees in. A full exhale helps you deepen the curl.
Take care
If your neck strains, lower your head to the mat and keep the arm and leg pattern going. Take care with lower back or shoulder injuries, and stop if you feel sharp pain.
Double leg stretch questions
What is the difference between single and double leg stretch?
In single leg stretch the legs alternate, one knee in while the other leg reaches. In double leg stretch both legs and both arms reach away together, then circle back in.
Why does my lower back arch in double leg stretch?
Your legs may be reaching lower than your core can control. Aim them higher toward the ceiling and exhale fully as you pull your knees back in.
How do you breathe in the double leg stretch?
Inhale as you reach your arms and legs long, and exhale as you circle your arms around and hug your knees. Keep the rhythm slow and steady.
