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Double Leg Stretch on the Mat

Home  »  Pilates Mat Exercises | Free Tutorials   »   Double Leg Stretch on the Mat
  • January 4, 2019
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Double Leg Stretch on the Mat

The Double Leg Pull, aka the Double Leg Stretch, in the Pilates ab series is one of my favorite on the Pilates Mat. And, it’s also probably THE Pilates exercise that preps you for ALL Pilates exercises. It’s also one of the easiest to cheat on so be aware of some of the tips I give below. However, if you can really hone in on having the longest length in your spine in both the set up and action of this exercise you are truly going to feel the strength of your center and you will see and feel your entire practice reflect this strength.

Keep the longest length in your spine. Reach your arms from your back

There are two ways to get started in the Double Leg Stretch. You can get into it from laying on your back, bringing your legs into your chest, and your hands can grab your ankles as you curl your head and chest up. Or, from the Single Leg Stretch bend both knees in, and remain curled up. Your heels should be together, your knees and toes are apart and double-check that your shoulders are on your back and out of your ears. You want to feel like you are pulling on your ankles from your back and not from your chest or biceps.

From here, reach your straight arms up and back and your legs out to the high diagonal. Hold here for a moment, double-check your shoulders are still off the mat, your legs are hugging together and you didn’t lose your center. Then circle your arms around and bring your knees in and grab your ankles, pull your knees into your chest two times and repeat. Do this again 5-10 times. You are trying to keep the longest length in your spine. As your legs reach away pull your stomach in and curl up and over yourself. Reach your arms long from your back. You may have to tell yourself to pull your shoulders onto your back as they reach away to keep them out of your ears.

The more your seat works in this exercise the more you will also feel your legs are connected to your center and you won’t feel like your back is arching off the mat or your hip flexors are overworking.

Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat 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.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

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.

MAGICAL MOMENTS

Online Mat & Reformer Pilates Class Descriptions:

I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

Mat props: Magic Circle or a ball or your imagination!
Reformer props: Magic Circle or theraband or ball

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle or a ball and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle or theraband or ball and a reformer!

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

(NOT) THE FALL SEASON

Online Mat & Reformer Pilates Class Descriptions:

As we all get older, your balance may be something you notice declines. I love working on balance because if you’re not present in the moment, or even thinking of something else, you can lose your balance. You can also lose your balance by favoring one side more than the other, whether it’s right/left sides in terms of limbs, or inner and outer edges of the foot that you’re standing on.

Let's check in with our balance in this week's classes. In fact, we're going to bookend our classes - a balance check at the start of class, and at the end of class - to see how our practice affected our balance.

No props for mat or reformer.

See you in class,
Christine

MEET ME AT THE BARRE

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

Have you ever done a Barre Workout? Yes, No, Maybe So?
While the moves may be a little different than what we’re used to, the spirit is pure Pilates!!

This month we’ll take the best of what Barre-work has to offer…think combinations of long and short movements, great breath focus, strength and flexibility training, or just adding a pole to our work..and we’ll apply these ideas to our 50 Minute Classes!

On the Mat, grab your Pilates pole or a Swiffer handle and a ball.
The Tower/Cadillac already comes with barres and poles, so let’s explore how to get the most out of this equipment!
On the Reformer: no added props
And the Wunda Chair: no added props

See ya in class,
xx-LL 💋

ABS, BACK, GLUTES, THIGHS

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
xx-LL 💋

PULL ME UP

Online Mat & Reformer Pilates Class Descriptions:

The beauty of Pilates is based on lifting the spine in every exercise!

For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

Let‘s feel our center deeply!

Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

See you in class,
Yasmin

MAT EQUIPMENT NEEDED: Your awesome self, Pole (Broomstick), Magic Circle, a small rolled up towel, wall and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, (Box, Non-slipping Pad), a small rolled up towel, Squishy Ball/Soft Ball and a reformer!

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

ONE AND DONE

Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you go for your own, also perfect!

Get ready to be ONE & DONE!!

Mat: Resistance Band, Magic Circle, and Barrel/Blanket
Reformer: Resistance Band and Small Ball

See you in class,
Rachel

ONE AND DONE

Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you go for your own, also perfect!

Get ready to be ONE & DONE!!

Mat: Resistance Band, Magic Circle, and Barrel/Blanket
Reformer: Resistance Band and Small Ball

See you in class,
Rachel

    MAT EQUIPMENT NEEDED: Your awesome self, Resistance Band, Magic Circle, Barrel/Blanket and a mat!

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, Resistance Band, Small Ball and a reformer!

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

    MAGICAL MOMENTS

    Online Mat & Reformer Pilates Class Descriptions:

    I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

    Mat props: Magic Circle or a ball or your imagination!
    Reformer props: Magic Circle or theraband or ball

    See ya in class,
    xx-LL 💋

    WEIGHTS NOT WEIGHING YOU DOWN

    Online Mat & Reformer Pilates Class Descriptions:

    Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

    See ya 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, light weights and a reformer!

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

    PULL ME UP

    Online Mat & Reformer Pilates Class Descriptions:

    The beauty of Pilates is based on lifting the spine in every exercise!

    For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

    Let‘s feel our center deeply!

    Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
    Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

    See you in class,
    Yasmin

    UP, UP, & AWAY

    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!

    We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

    Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

    xx-LL