How To Do A Double Leg Stretch

By: Chris Freytag, CPT

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!

How to perform the double leg stretch pilates move:

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

[adthrive-in-post-video-player video-id=”SYghmVu0″ upload-date=”2017-10-25T17:37:07.000Z” name=”Double leg stretch” description=”A double leg stretch is a Pilates-inspired move that’s an amazing ab exercise. It requires no equipment, and targets not only your core, but also your biceps and your back, making it a total body move you can do anywhere at any time.”]

Many ab 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.


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    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!

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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