7. Double Leg Stretch
Pilates for Women
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42s
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, keep your legs higher when extending.
Up Next in Pilates for Women
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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...
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10. Criss Cross
Lye flat on your mat. Bend both knees into your chest. Place your hands behind your head. Lift your head, neck, and shoulders. Twist your toro to one side bringing your elbow toward your knee while extending the opposite leg out. Switch sides