Single Leg Stretch (Ab Series 1/5) with the Squishy Ball

Single Leg Stretch on the Mat is easy to lean back to much, use your neck or your biceps to help you curl up. When done well, the Pilates Single Leg Stretch works your upper back muscles while also strengthening your center and stretching your upper back. Using the Squishy Ball is helpful for lifting your chest up from your stomach and not from your neck. The ball props you up without taking away you bodies ability to get strong enough to do the Single Leg Stretch on its own. Use the ball for one or two of the exercises in the series or for the whole series.

Pull your leg from the upper back around where the ball is.

Place the Squishy Ball under between your shoulders around the top part probably by your neck. You may need to pay with it as you don’t want the ball to be too high that you’re just resting your neck. But too low down your shoulders and it could prop you up too much. You should be able to be in your head and chest curl with your gaze forward. Not feeling a strain in your neck or in your lower back. Bring your knees into your chest and feel your center pull towards the floor. Grabbing the right ankle with your right hand and your left hand on your right shin below your knee. Elbows are bent wide to the side. Reach your left leg towards straight eye level or higher. Point the foot.

Pull on your right leg two times from your upper back. Then without arching your back away from the mat or leaning back on the ball switch the legs. Left hand comes to your left ankle and right hand comes to your left shin below your knee. Repeat. When ready you can rest and back bend over the ball or you can transition into Double Leg Stretch.

Be sure to check out more of my Squishy Ball workout videos. I want to help you continue your Squishy Ball training!