How to Do a Double Leg Stretch | Pilates Workout

To do a double leg straight stretch:

1. Lie on your back with your legs extended in the air and your arms at your sides.
2. Curl your head, neck, and shoulders up towards your chest.
3. Engage your core and lift your legs up towards the ceiling.
4. Lower your legs down to 45 degrees and then lift them back up.
5. Repeat steps 3 and 4 for 5-10 repetitions.
6. Slowly lower your legs back down to the floor.

To do a double leg back stretch:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your knees and gently pull your legs towards your chest.
3. Keep your back straight and your core engaged.
4. Hold the stretch for 30-60 seconds.
5. Slowly release the stretch and lower your legs back down to the floor.

Tips for doing a double stretch:

• Breathe deeply throughout the stretch.
• Don’t bounce or force the stretch.
• If you feel any pain, stop the stretch immediately.
• You can adjust the difficulty of the stretch by changing the angle of your legs. For example, if you can’t reach your legs all the way to the ceiling, you can lower them to 45 degrees or even 30 degrees.

Benefits of doing a double stretch:

• Improves flexibility in the lower back, hamstrings, glutes, and calves.
• Reduces muscle tension and pain.
• Improves range of motion in the hips and knees.
• Helps to prevent injuries.

If you are new to exercise, it is important to talk to your doctor before starting any new routine.