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The Beginner's Guide to Pilates

Double Leg Slides

This exercise can be combined with the sit-up and conducted in sets of 3-5 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. Place your hands on your hips.
2. While breathing in, draw your abdominals inwards and upwards.
3. While breathing out, slide both feet away from you, while pressing down slightly on your abdomens.
4. While breathing in, maintain your posture and ensure your shoulder blades stay on the floor.
5. While breathing out, slide your heels back towards yourself.
6. The sit-up will now be incorporated into the routine. Position your arms behind your head to use as support. While breathing in, draw your abdominals inwards and upwards.
7. While breathing out, roll forward, while pressing your lower chest towards the floor.
8. While breathing out, slide your feel away as far as you can, without losing your sit-up position.
9. While breathing in, draw your feet back towards you.
10. Roll back down as you exhale.

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