Exercise #5599

Single Leg Stretch

1 min - Exercise
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Muscle Focus: Abdominals

Objective: Connect to the abdominals, challenge the hips, and fortify coordination.

Apparatus: Mat

Start Position: Lay down on the Mat, pulling one knee in towards the chest. The outside hand is placed on the ankle and the opposite hand is placed just under the knee. Extend the opposite leg long against the Mat, or hover it just above the Mat. Lift your head, neck, and shoulders off of the Mat, elbows extended wide.

Movement: Inhale to prepare. Exhale to switch legs, pulling the opposite knee in towards the chest, changing the position of the hands. Repeat up to 10 times.
What You'll Need: Mat

About This Video


Read Full Transcript

This exercise is called the single leg stretch. It's a part of the app series of 5 and it really gets us to connect to our powerhouse. It challenges our hips. And it gives us coordination. We do about 10 reps of this exercise, and I'll give you some variations when we hit the mat.

Let's turn and go. Normally, this happens in a different place, but we're gonna start right here rolling down. And we're gonna hug one knee into our chest. This is my right leg. So the outside hand will go to the ankle.

The opposite hand will go right underneath, and it'll extend that opposite leg long and maybe hover it off the floor. Here's another option. You can also change the angle of that other working leg. Heck neck and shoulders will roll up, elbows stay wide, inhale here and hold, exhale switch. Hands also change opposite hand goes to the ankle.

Other hand goes right underneath, and we switch So as we go through this exercise, you are challenging the core. You feel that pull. If your head feels heavy, go ahead and let it down. Or maybe even change the angle of your legs. That is your single leg stretch.

The Pilates Essentials: Mat Exercise Breakdowns


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