Double Leg Stretch
Mat Pilates how-to and muscles worked in 3D
Extend both legs on an upward diagonal and reach the arms towards the ears while maintaining trunk support.
Preparation
Lie supine with both legs in tabletop and the head and shoulders slightly lifted. Reach the arms forwards; this version does not hold the shins.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie supine with both legs in tabletop and the head and shoulders slightly lifted. Reach the arms forwards; this version does not hold the shins.
Breathing example: Breathe comfortably
2. Reach arms and legs
Extend both legs on an upward diagonal and reach the arms towards the ears while maintaining trunk support.
Breathing example: Inhale
3. Circle the arms
Keep the legs extended while circling both arms outwards and forwards. Observe the chest and pelvis rather than reaching the legs lower.
Breathing example: Exhale
4. Fold the knees
Fold both knees back into tabletop and return the arms towards the knees. Lower the head and legs to rest if the neck or back feels strained.
Breathing example: Exhale
Observation points
Keep the legs extended while circling both arms outwards and forwards. Observe the chest and pelvis rather than reaching the legs lower.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Double Leg Stretch. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.