Because we have already learned Double leg stretch, we know that Slow double leg stretch is an ab exercise. It works the abdominals, adductors, and some other muscles crucial for a strong core. The main difference between Double leg stretch and Slow double leg stretch is that the latter involves some choreography and coordination.
As the arms circle, the legs rotate, and the feet point and flex; it can feel a bit like rubbing your belly, patting your head, and trying to scratch your nose with your tongue. In other words, it provides a formidable challenge to the brain to control the movement of these different body parts. When we create this challenge for the brain, we improve our coordination.
Slow Double Leg Stretch
- Use traditional Pilates breathing.
- Begin on your back with your knees bent, heels in line with your SITs bones.
- Exhale to go into Imprint.
- Inhale and lift one leg up to table top.
- Exhale to lift the other leg.
- From your hips, laterally rotate so that your knees are apart. Slightly extend your knees so that your big toes touch and your legs make a diamond shape. Gently press your hands onto the outsides of your legs.
- Inhale into the sides of your ribs.
- Exhale and lift your upper body, like in Ab prep.
- Inhale and extend your legs on a diagonal, making sure to keep your back in Imprint. Rotate your legs to parallel and reach your arms by your sides.
- Exhale and reach your arms overhead as you laterally rotate your legs and dorsiflex your feet at the ankles.
- Inhale to circle the arms back by your sides as you point your feet and rotate your legs back to parallel.
- Exhale to lower to your starting position with your knees apart, legs diamond-shaped, and hands pressing into the outsides of your legs.
- Complete 5-10 repetitions.
Slow Double Leg Stretch Video
Here is a video for visual learners.
What is your favorite Pilates core-strengthening exercise? Let us know in the comments.
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