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.