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The Beginner's Guide to Pilates

Double Leg Stretch

Pilates focusing on strengthening the center of the body. The following is an advanced progression from the single leg stretch that will require you to keep your pelvis anchored, and your abdminals flat.

This advanced exercise can be conducted in sets of 5-10 repetitions:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. Lift your legs, one leg at a time, such that both legs are bent at the knees bent at a 90 degree angle. Ensure that your pelvis and ribcage and anchored on the floor. Breath calmly and place your hands on your knees.
3. While breathing out, drop your chin and slowly roll your chest forward. Extend your hands by your hips and lift them sligtly off the floor.
4. While breathing in, raise your arms to the ceiling.
5. While breathing out, circle your arms sideways so that they are back beside your hips.
6. While breathing in, bend your knees, and then return to step #2. Flatten your abdomens as you lie down.

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