- Difficulty: Beginner/Intermediate
- Equipment Needed: C-Shaper (I love using the Balanced Body C-Shaper.)
- Reps: 3 sets
- Warning: May not be suitable for some low back issues
- Questions: Contact us here
Single Leg Stretch (Ab Series 1/5) on the C-Shaper
Single Leg Stretch also called Single Leg Pull in Pilates is one of the best foundational exercises and starts off the Pilates Abdominal Series of 5! However, it’s easy to lean too much into the “stretch” part of this exercise and miss out on the great connections Single Leg Stretch has for us. Which is why using the Pilates C-Shaper is key! One leg is reaching and working from the center while the other leg is simultaneously stretching the hip while trying to work its way out of your hands.
The arms are working hard from your upper back. Finding a “row” from the upper back vs a bicep curl.
Hardest part of the Single Leg Stretch is the switch! Can you keep your connections together? The C-Shaper will let you know!
Pull waist back as you switch leg and arms pull from your upper back.
Lay in the C-Shaper likely in the same place you did for the Hundred or Roll Up. It should feel like a possible challenge to find the longest round shape. Bring both knees into your chest and place the outside hand on your ankle and inside hand closer to your knee. For example, if you are starting with the right leg place the right hand on the ankle and the left hand just below your knee. If any knee issues both hands can go behind your thigh. Elbows wide to the side, shoulders wide on your back. Stretch the “free” leg out to eye level or higher if needed.
Pull on your bent leg 2x then without losing connection to the C-Shaper switch your legs and repeat.
Going Well? Transition to the Double Leg Stretch and the rest of the Ab Series. Then try it on the Mat!
Be sure to check out more of my Pilates C-Shaper workout videos. I want to help you continue your Pilates C-Shaper training!
