Double Leg Stretch
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How To Teach Double Leg Stretch Pilates Exercise
Position: 7 of 34
Previous Position: One Leg Stretch
Next Position: Spine Stretch
Also Known As:Â
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals.
Precautions: Neck or spine injury.
6 Teaching Steps For Double Leg Stretch Pilates Exercise: Infographic
Step 1: Back
Lie on your back.
Step 2: Stretch Legs
Sit tall Stretch your legs away from you.
Step 3: Legs Together
Keep legs squeezed together and toes pointed.
Step 4: Tabletop
Pull your legs back into Tabletop Position.
Step 5: Repeat
Repeat the steps.
Step 6: Finish
To finish, lower head and legs to mat.
4 Top Teaching Tips For Double Leg Stretch Pilates Exercise
Tip 1: Glue
Feel as if your legs are glued together.
Tip 2: Lifted
Try to keep your head and chest lifted.
Tip 3: Chin Tucked In
Keep your chin tucked in (to avoid pressure on your fragile neck).
Tip 4: Glue Back To the Mat
Feel as if your back is glued to the mat (in a neutral pelvis position). Be aware if your back starts to arch (come off the mat).
6 Modifications For Double Leg Stretch Pilates Exercise: Infographic
9 Beginner Modifications For Double Leg Stretch Pilates Exercise
Beginner Modification 1: Knees
Knees bent.
Beginner Modification 2: One Leg Stretch
One Leg Stretch Exercise (There’s a good reason this exercise comes before Double Leg Stretch. It’s an ideal preparation exercise)
Beginner Modification 3: Cervical Nod
Cervical Nod ExerciseÂ
Beginner Modification 4: Chest Lift
Chest Lift ExerciseÂ
Beginner Modification 5: Curl Up I
Curl Up I Exercise
Beginner Modification 6: Curl Up II
Curl Up II Exercise
Beginner Modification 7: Curl Up III
Curl Up III Exercise
Beginner Modification 8: Curl Up IV
Curl Up IV Exercise
Beginner Modification 9: Curl Up On A Swiss Ball
Curl Up On A Swiss Ball
2 Advanced Modifications For Double Leg Stretch Pilates Exercise
Advanced Modification 1: Higher
Raise arms and legs higher.
Advanced Modification 2: Pulse
Pulse the arms up and down.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
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
