Exercise #1805

Double Straight Leg Stretch

1 min - Exercise


also known as Lower Lift

Muscle Focus: Abdominals.

Objective: Strengthen abdominals and stabilize the torso.

Start Position: Lay flat on back with hands placed palm over palm at the base of the neck. Bend the knees into your chest and extend the legs straight up to the ceiling. Curl the head and shoulders off the Mat.

Movement: Inhale to lower both legs towards the Mat, and exhale to draw the legs straight to the ceiling. Repeat.

Precautions: Ensure that the lower back does not arch and lift off of the Mat. Avoid pulling on the neck with the hands, but rather lengthen the back of the neck and press the back of the head slightly into the palms. Shoulders remain relaxed while maintaining the stability of the torso.
What You'll Need: Mat

About This Video

(Pace N/A)
Jul 18, 2014
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Next we'll take a look at the double straight leg stretch. Another challenging abdominal exercise traditionally found in the series of five after the single straight leg stretch. So Chrissy will bring...


1 person likes this.
thank you . nice clean cues
Hello! Sorry, I am confused, when it's said "taking care her lower spine doesn't leave the mat," does that mean this exercise is in neutral spine or not? (In neutral surely lower back is off the floor slightly).
Thanks for the clarification!
Hi Elyse,
That's a great question. Ideally, when coming up into trunk flexion, the lower spine should respond by relaxing into the mat. That way we are able to maintain a neutral pelvis while at the same time imprinting the lower back into the mat. The stability of the trunk is then gravitationally challenged as the legs are lowering away from the body. If the lower back does not flatten into the mat when the body comes into flexion, it is best to work in a slight posterior rotation to support the spine. Hope that helps.

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