Exercise guide · Pilates

Pilates Double Leg Stretch

Double Leg Stretch trains deep abdominal control. From a tight ball with knees in, you reach arms and legs away together, then circle back in without losing your lifted upper body.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Double Leg Stretch

Lie on your back. Lift head, neck, and shoulders. Bring both knees to chest and place hands on shins.
Inhale in this tight ball position with lower back gently imprinted on the mat.
Exhale and reach arms straight back alongside your ears while extending both legs to a diagonal without lowering your head.
Circle your arms forward and draw knees back to chest on the inhale, returning to the ball shape.
Repeat the extension and return for each rep, moving from your center.
Lower head and legs when finished.

Form cues

Keep lower back anchored when legs extend
Arms and legs move together
Head stays lifted but neck long
Legs reach long at a high diagonal, not vertical

Common mistakes

Arching lower back as legs go out
Bending knees on the extension
Dropping head and shoulders between reps
Legs too low and pulling on the back

Muscles worked

Primary

Core

Secondary

None significant

Safety: Keep leg height where you can keep your lower back down. Reduce range if your back arches.

Alternatives

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