9. Double Straight Leg
Pilates for Women
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36s
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. If you have a sensitive back, limit the range of motion
Up Next in Pilates for Women
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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
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11. Spine Stretch Forward
Sit on your mat with legs straight mat width apart. Extend your arms straight out parallel to the ground. Imagine rounding over a beach ball aiming your head toward the mat. Then slowly stack your spine back up sitting as tall as you can with your feet flexed through the range of motion.
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12. Open Leg Rocker
Sit forward on your mat with bent knees. Balance on your sits bones while holding each hand on your ankle or calf. Extend both legs up and balance. To advance slowly roll back to your shoulder blades on an inhale, then roll back up to your starting position on an exhale.
