6. Single Leg Stretch
Pilates for Women
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41s
Lye flat on the mat to begin. Bend both knees into table top position. Lift your head, neck and shoulder off the mat. Then bend one knee tight into your chest with side elbows as you extend the other leg straight out. Slowly switch legs.
Up Next in Pilates for Women
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7. Double Leg Stretch
Lye flat on the mat. Bend both knees into the chest and place one hand on each ankle. Lift your head, neck, and shoulders off the mat. Simultaneously extend your arms over your head as you extend the legs out. Pause, bend back into your starting position. If you have a sensitive low back, ke...
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8. Single Straight Leg
Start lying flat on the mat. Bend both knees into the chest first, then extend both legs up to the ceiling. Lift your head, neck, and shoulders. Reach up with both hands to grab the ankle of one leg. Pull that leg toward your body as you lower the opposite leg down toward a 45 degrees angle. ...
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9. Double Straight Leg
Lye flat on the mat. Bend both knees into the chest and then extend both legs straight up to the ceiling. Place your hands behind your head and lift your head, neck, and showers. Keeping your legs glued together. Slowly lower legs down toward the mat and then back up to your starting position...
