Six Keys Pilates of Manayunk and Philadelphia

DOUBLE LEG STRETCH

This is the second exercise in the “Series of Five”.

Lying on back with knees into chest.

Chin to chest, inhale, extend arms back and legs out

Exhale circle the arms and bend the knees into chest

Repeat 5-10 times.

Purpose: To lengthen the Powerhouse, increase lung capacity, coordination

Goal: To extend arms and legs with out letting the back come off the mat, legs lower than 45*

Benefits: Increase lung capacity, better coordination, strengthen neck and back

Keep in Mind: If you feel your back coming off the mat, adjust your legs by lifting them higher, use the exhalation to sink the Powerhouse into the mat and hold the legs. If the neck gets tired, rest it and continue the exercise with the head down and the legs higher.