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Double Straight Leg Stretch on the Mat

Home  »  Pilates Mat Exercises | Free Tutorials   »   Double Straight Leg Stretch on the Mat
  • June 12, 2018
Double Straight Leg Stretch on the Mat - Online Pilates Classes
  • Difficulty: Intermediate | Advanced
  • Equipment Needed: Mat (The mat shown in this video is the Contrology Folding Mat.)
  • Reps: 3-5x
  • Warning: Not ideal for those with lower back issues
  • Questions: Contact us here

Double Straight Leg Stretch on the Mat

The Double Straight Leg Stretch aka Lower Lift was not part of the original Pilates Mat order left by Joseph Pilates but one of his students Romana Kryzanowska added a few more exercises to the ab series. Many of his other students also took on this addition and together they make of the Ab Series of 5. This exercise really does challenge your center to control your legs distally and prepare you for other more advanced exercises like Teaser, Jackknife, Boomerang and more on other pieces of Pilates apparatus. This exercise has a wide range to work with. If you are just starting out you may only lower and lift a little. But, as you become more advanced you will find that you can lower all the way to the floor and lift back up without losing your center!

Wrap your outer hips around as your legs lower and lift!

Place your hands behind your head and press your heads into your hands and your hands into your head. This pressure will connect your upper back muscles and help you keep your neck from overworking!

Take your straight legs up to the ceiling and lower your legs towards the floor and lift your legs back up. No swinging! As you get really good at reaching the legs out and down and out and up you can play with the range your legs move.

There are few rhythms I like to play with. The first is to inhale as you lower and exhale as you lift. And then reverse the breathing and exhale as you lower and inhale as you lift. After you have mastered those lower your legs halfway down and then all the way up, then two-thirds of the way down and then all the way up. Then, two-thirds down and halfway up and then two-thirds of the way down and all the way up!

Have fun with it! It’s not easy but you’ll feel your seat and center really connect and help you and then channel this feeling when you have to take your legs overhead and up in Jackknife!

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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Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone! Classes start at only $7! Cancel at anytime.

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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 Pilates Class Descriptions:

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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.

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>> 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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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!

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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.

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

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    Online Mat & Reformer Pilates Class Descriptions:

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

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