Single Leg Stretch on the C-Shaper

In the C-shaper you will feel where you need to find more length in your front and back body and discover just how much strength is required.

  • Author: Lesley Logan
  • June 15, 2019
Home  »  Pilates C-Shaper Exercises | Free Tutorials   »   Single Leg Stretch on the C-Shaper
Single-Leg-Stretch-on-the-C-Shaper -Online Pilates Classes
Single-Leg-Stretch-on-the-C-Shaper -Online Pilates Classes
  • Difficulty: Beginner/Intermediate
  • Equipment Needed: C-Shaper (I love using the Balanced Body C-Shaper.)
  • Reps: 3-5 each side
  • Warning: May not be suitable for some back or knee issues.
  • Questions: Contact us here

Single Leg Stretch on the C-Shaper

Single Leg Stretch aka Single Leg Pull in Pilates is one of the easiest of the Ab Series to hang out in the stretch, rock from side to side, or disconnect from your center in between each rep! But when you put yourself in the C-shaper, not only will you feel where you need to find more length in your front and back body but you will also discover just how much strength is required to go from one rep to the next and not “let go.” If on the mat this exercise is feeling easy then on the C-shaper is exactly what you need!

The pulls on the leg come from your back, not your chest or biceps.

Laying back in the C-shaper with both knees bent into your chest, find a spot on the C-shaper where you can find the longest length. It’s easy to go too low and slouch into the C-shaper or go too high and have no chance of connecting to it. So, find the spot where you feel you can lengthen your spine in both directions and widen your back. Then place your right hand on your right ankle and your left hand on your right knee. Stretch your left leg out to the high diagonal. Notice if your right side is shortening. Reach both sides long and into your C-shaper before you start.

Pull your right leg into you two times and then switch. Grab your left ankle with your left hand and your left knee with your right hand, pull on it two times before you switch. Repeat on both legs 3-5 times. Notice if as you switch your legs past each other if your back arches off the C-shaper. If it does, then you know this is happening when you are on the Mat. Focus on pulling into your center as you switch your legs. Also, remember the pull on the leg comes from your back not your chest or biceps.


Be sure to check out more of my C-Shaper workout videos. I want to help you continue your C-Shaper Pilates training!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

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On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

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xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

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Mat - Magic Circle. If you don't have one, you can use a ball or theraband or an old pair of leggings

Reformer - no props needed

See ya in class,

xx~LL 💋

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    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    No props needed

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    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    Mat Props: hip band, light weights, and something to prop the hips up.
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    See you in class,

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      MAT EQUIPMENT NEEDED: Your awesome self, hip band, light weights and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, hip band and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat & Reformer Pilates Class Descriptions:

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      No props needed.

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      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat & Reformer Pilates Class Descriptions:

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      Props needed:
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      MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, sitting box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      >> Wondering what mat I’m using? You can find out more here.

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      >> Wondering what reformer I’m using? You can find out more here.