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Learn how to do the double leg stretch exercise to strengthen your upper and lower abs while helping to stabilize your core and protect your lower back. The double leg stretch originated in the practice of Pilates, a method of exercise designed to strengthen the core by using gentle but powerful controlled movements.

It’s a challenging move, but if you learn how to do it correctly, you will experience the benefit in your abs!

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Table of Contents

How to Perform the Double Leg Stretch Pilates Move:

Here’s how to properly execute the pilates double leg stretch:

  1. Start lying on your back with your knees bent 90 degrees and your arms lengthened alongside your calves.  Your lower back should be pressed against the mat with your head, neck, and shoulders flexed up off the mat.
  2. As you inhale, stretch your arms straight behind your head and legs straight to a diagonal position in front.
  3. As you exhale, circle your arms around and back to your legs while drawing your knees back into the 90-degree angle. Repeat for the desired number of reps.

Many abdominal moves focus either on lifting and lowering the upper body or lifting and lowering the legs in some way, but the double leg stretch does both. While holding your upper body off the ground, you also pull your arms and legs in and out It’s a two-for-one sale on flattening your belly.

Mistakes to Avoid

When doing the double leg stretch pilates move, here are a few tips to keep in mind:

  • Keep your lower back pressed into the mat, your core engaged, and your movements controlled.
  • Avoid arching your back, tensing your neck, or using momentum. Breathe deeply, and keep your legs aligned.
  • Don’t overextend your range of motion if it compromises your form! Going too fast or not stopping when you’re tired can lead to sloppy execution, so take it slow and stop if your form starts to slip.

Which Muscles Does the Double Leg Stretch Work?

The double leg stretch works your transverse abdominus, which wraps around like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sit, stand and walk every day.

Try this move a few times a week and you will notice your results quickly (and be sure to check out our other leg stretches).

Chris Freytag demonstrates a Double Leg Stretch

More Pilates Exercises to Explore

Pilates is a great practice to learn for strengthening your core and lengthening your muscles. If you loved this move, try these exercises too!