{"id":58631,"date":"2020-10-30T07:26:50","date_gmt":"2020-10-30T07:26:50","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-kick\/"},"modified":"2023-03-06T17:10:55","modified_gmt":"2023-03-06T17:10:55","slug":"double-kick-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-kick-pilates-exercise\/","title":{"rendered":"Double Leg Kick"},"content":{"rendered":"

Lie on stomach. Turn head to place one cheek on mat. Place hands clasped and high up on back, with elbows dropping towards the mat. Kick both heels to the seat 3 times. Extend both legs straight as hands reach to feet while finding a back extension. Lower torso down and turn head to place opposite cheek on mat. Repeat. <\/p>\n

How To Teach Double Leg Kick Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position:<\/strong>\u00a0<\/span>14 of 34
\nPrevious Position:\u00a0<\/span><\/strong>One Leg Kick<\/a>
\nNext Position:\u00a0<\/span><\/strong>Neck Pull<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong>\u00a0<\/span>Pilates Matwork
\nLevel:<\/strong>\u00a0<\/span>Intermediate
\nBenefits:<\/strong>\u00a0<\/span>Stretches upper body. Tones lower body. Strengthens back and hip extensors. Scapular stabilization.
\nPrecautions:<\/strong>\u00a0<\/span>Neck and spine injuries.<\/p>\n
\n

6 Teaching Steps For Double Leg Kick Pilates Exercise: Infographic<\/strong><\/h3>\n
\n

\"Double<\/a><\/p>\n

Step 1: Stomach<\/strong>
\nLie on your stomach. Turn your head to place one cheek on the mat.<\/p>\n

Step 2: Hands<\/strong>
\nPlace hands clasped and high up on your back, with elbows dropping towards the mat.<\/p>\n

Step 3: Kick\u00a0<\/strong>
\nKick both heels to the seat 3 times.<\/p>\n

Step 4: Back Extension<\/strong>
\nExtend both legs straight as hands reach to feet while finding a back extension.<\/p>\n

Step 5: Opposite Cheek<\/strong>
\nLower the torso down and turn the head to place the opposite cheek on the mat.<\/p>\n

Step 6: Repeat<\/strong>
\nRepeat.<\/p>\n
\n

3 Top Teaching Tips For Double Leg Kick Pilates Exercise<\/strong><\/h3>\n
\n

Tip 1: Glue Hips To The Mat<\/strong>
\nAs you kick, your hips should stay \u201cglued to the mat\u201d.<\/p>\n

Tip 2: No Rocking<\/strong>
\nDuring the Pulse-Kick, your body might rock back and forth. Keep your body stable and only allow your legs to move.<\/p>\n

Tip 3: Aligned Neck<\/strong>
\nAs the chest lifts, keep your neck lengthened and in alignment with the spine.<\/p>\n
\n

4 Beginner Modifications For Double Leg Kick Pilates Exercise<\/strong><\/h3>\n
\n

Beginner Modification 1: Alternate Leg Kick<\/strong>
\nKick with an alternate kick pattern.<\/p>\n

Beginner Modification 2: Low \u2013 Medium \u2013 High<\/strong>
\nDevelop the kick in three levels: low, medium, and high.<\/p>\n

Beginner Modification 3: Heel Squeezes<\/strong>
\nInstead of kicks, squeeze your heels.<\/p>\n

Beginner Modification 4: Arms Under Head<\/strong>
\nRest your arms under your head, keeping them on the mat throughout.<\/p>\n
\n

1 Advanced Modification For Double Leg Kick Pilates Exercise<\/strong><\/h3>\n
\n

Advanced Modification: Legs Lifted<\/strong>
\nLift your legs off the floor during the extension.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lie on stomach. Turn head to place one cheek on mat. Place hands clasped and high up on back, with elbows dropping towards the mat. Kick both heels to the seat 3 times. Extend both legs straight as hands reach to feet while finding a back extension. Lower torso down and turn head to place […]<\/p>\n","protected":false},"featured_media":66122,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[34,42,44,45,38,39],"pose_anatomy":[52,54,56,58,59,60,63],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[95],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-58631","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-back-bend","pose_types-chest-opener","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_drishti-tip-of-nose"],"acf":[],"yoast_head":"\nHow to teach Double Leg Kick Pilates Exercise In 6 Steps<\/title>\n<meta name=\"description\" content=\"How to teach Double Kick Pilates Exercise In 6 Steps | Stretches upper body. 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