Double Leg Kick

Let's take a look at the double leg kick. I love this exercise because it puts a lot of pieces together, if you will. Shortly, you need strength in your back body as well as flexibility and mobility in other parts. Of your body. So let's look at the exercise piece by piece. Come on to your belly in a prone position. And this first position, I really want you to take extra care in making sure you can fully lay your face the side of your face down So you're looking in one direction. My fingertips are my fingers are clasped together if I can and fully taking the elbows to the mat. That is a really important stretch through the front of the shoulder.

Also the back of the shoulder and a nice stretch for the neck. So try to really learn this shape right here and and work on it. Okay? Now the next shape we need to think about, actually, I wanna step back just a moment and remind people that if they cannot clasp their fingers together and bring the elbows to the floor, you should unclasp the fingers, or you can use a towel or a band here, and that's fine. So then the second shape, ideally we do it with hands clasp, but you can modify that as well. We're gonna straighten the arms, lift the back to extension. The legs are in extension as well, ideally in neutral alignment. So when in neutral alignment, it sometimes feels like you're turning your knees in. So chest is open, nice big back extension.

Now to go to the other side, ideally my legs are together here as well. I'm going to turn my head, hands come to the back, elbows come to the floor. I rest my head down. Here's where the legs hovered the whole time and we pumped the legs. One, two, and three. Inhale, come to that shape where your lifted arms are straight, legs are straight and glued together.

Turn your head. Hands to the small of the back, elbows to the floor, and then when you pump these legs here, we wanna keep the body nice and still. So as I pump the legs, I don't wanna see the body flopping all around. So I wanna make sure I'm stabilizing while pumping here. Now the pace I'm looking for would be an inhale and an exhale one, two, three, an inhale and an exhale one, two, three, inhale, maybe just one more time, and an exhale one. Two, three, last time here, place your hands underneath your shoulders, pushing back into a child's pose, maybe stretching the back for a short moment, and then we would come on up.

So I would recommend about 10 repetitions. That way, you're turning your head five times in each direction, and that there is the double leg kick.