Double Leg Kick
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How To Teach Double Leg Kick Pilates Exercise
Position: 14 of 34
Previous Position: One Leg Kick
Next Position: Neck Pull
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Stretches upper body. Tones lower body. Strengthens back and hip extensors. Scapular stabilization.
Precautions: Neck and spine injuries.
6 Teaching Steps For Double Leg Kick Pilates Exercise: Infographic
Step 1: Stomach
Lie on your stomach. Turn your head to place one cheek on the mat.
Step 2: Hands
Place hands clasped and high up on your back, with elbows dropping towards the mat.
Step 3: Kick
Kick both heels to the seat 3 times.
Step 4: Back Extension
Extend both legs straight as hands reach to feet while finding a back extension.
Step 5: Opposite Cheek
Lower the torso down and turn the head to place the opposite cheek on the mat.
Step 6: Repeat
Repeat.
3 Top Teaching Tips For Double Leg Kick Pilates Exercise
Tip 1: Glue Hips To The Mat
As you kick, your hips should stay “glued to the mat”.
Tip 2: No Rocking
During the Pulse-Kick, your body might rock back and forth. Keep your body stable and only allow your legs to move.
Tip 3: Aligned Neck
As the chest lifts, keep your neck lengthened and in alignment with the spine.
4 Beginner Modifications For Double Leg Kick Pilates Exercise
Beginner Modification 1: Alternate Leg Kick
Kick with an alternate kick pattern.
Beginner Modification 2: Low – Medium – High
Develop the kick in three levels: low, medium, and high.
Beginner Modification 3: Heel Squeezes
Instead of kicks, squeeze your heels.
Beginner Modification 4: Arms Under Head
Rest your arms under your head, keeping them on the mat throughout.
1 Advanced Modification For Double Leg Kick Pilates Exercise
Advanced Modification: Legs Lifted
Lift your legs off the floor during the extension.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
