Move over crunches, there’s a Pilates exercise that gets far more rewards in the same amount of time. I’m a fitness editor and have practiced Pilates for the past decade. It’s helped keep me injury-free as I’ve trained for six marathons, as well as rebuild my core following the birth of my son two years ago.
One exercise that is a centerpiece of any abdominal sequence is the Pilates double leg stretch — read on to find out how to do it, plus the progressions to try once you’ve mastered the move.
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As always, a gentle reminder that if you’re a complete beginner, you’re pregnant or postpartum, or you’re recovering from a specific injury, this might not be the right exercise for you right now. It’s always best to consult a qualified professional for personalized advice to avoid injury.
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What is the exercise?
The Pilates double leg reach really works the deep core muscles, as you’ll need them to stabilize your body as you extend your arms and legs away from your body. Unlike a crunch, your transverse abdominis, the deepest muscle in your core, and your pelvic floor will be engaged in this move.
As with all Pilates exercises, the key here is to move slowly and with control. You want your core to be engaged at all times. To do this, think about sucking your belly button into your spine, or bracing your abs, as if someone were to punch you in the stomach. Since having my son, I like to think about zipping my abs up and in, as if I were squeezing into a pair of jeans that are a size too small, as this helps me engage my pelvic floor muscles at the same time.
Here’s how to do it:
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- Start lying on your back on an exercise mat.
- Curl your knees up towards your chest, and lift your head, neck and shoulders off the mat to hug your shins.
- Inhale, and take your arms back by your ears, extended out away from your body. At the same time, extend your legs so they are straight and at a 45-degree angle. Really squeeze your core and don’t let your lower back peel off the floor.
- Exhale, and circle your arms out to the sides, and back around to your shins, as you tuck your knees back to your chest at the same time.
What are the benefits?
Working your deep core
This move requires your deep core muscles and your obliques to work together to stabilize your torso as you move. Your core will work against your upper and lower body, moving at the same time, helping you build functional core strength that translates to exercises like running and swimming.
Counteract the effects of sitting
If you spend a lot of time sitting behind your desk, you’ll probably enjoy the stretching element of this exercise, which encourages you to pause with a long, neutral spine. This can counteract the hunched posture many of us develop from spending a lot of time over a desk.
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Shoulder and hip mobility
You’ll be working the ball-and-socket joints of the shoulders and hips during this exercise, helping strengthen the muscles around the joints while they are in motion. This is far more effective for your joint health than static stretching.
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What are the progressions?
- Add weight: An easy way to make the Pilates double leg stretch more challenging is to hold a light dumbbell in both hands. This will increase the intensity of the exercise and force your core to work harder against the extra resistance.
- Add a Pilates ball: Place a Pilates ball between your ankles during this exercise, which increases the work on your inner thighs and pelvic floor.
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