Number seven on the 34 traditional pilates mat exercise workout developed by Joseph Pilates is The Double Leg Stretch.
It’s a very simple exercise that will bring together all the principles of the pilates method of exercise.
It is an advanced exercise which needs to be progressed toward and not attempted without preparation by mastering the previous six mat exercises.
If you’re prepared to dedicate time and energy in to mastering this exercise, it will skyrocket your core strength to the next level and be well worth the effort.
Abdominal Strength
Whilst all the pilates mat exercises develop abdominal strength, the double leg stretch has a huge emphasis on using the abdominal muscles to stabilise the trunk.
Joseph Pilates famously wrote that the limbs are just weights for the work of the deep muscles of the body.
Reaching the arms and legs away from each other at full stretch places a tremendous load on the abdominal muscles to keep the spine imprinted on the mat. This phase of the movement develops trunk stability.
Pulling both the legs and arms back towards the body develops deep abdominal strength for trunk flexibility.
Combining both of these movements in the double leg stretch provides a powerful “powerhouse” workout.
Hip Flexor Strength
The hip flexor muscles are located at the front of the hip, top of the thigh area and run all the way through the belly and attach to the lower back on the inside wall of the spine.
They pull the leg forward and enable you to put one foot in front of the other when walking.
As they attach to the lower back, this group of muscles forms part of the “core”.
Weakness, tightness and dysfunction of these muscles can potentially contribute significantly to lower back and hip issues.
When the legs are fully extended in the double leg stretch, the aim is to hold the weight of the legs in the very deep part of the hip flexors which also helps to stabilise the lower back.
If this doesn’t happen, the weight of the legs will pull the lower back off the mat which feels like a “strain” in that area.
Developing hip flexor strength is one of the most valuable aspects of core strength and contributed to walking function and lower back strength.
Breath Control
The pilates method was designed to incorporate development of the breathing muscles as the foundation of what we know today as core strength.
And just like the moving muscles of the body, mastering the ability to consciously use the breathing muscles for strength, stability and stamina is a progressive process.
When you first learn pilates, the coordination of the breath with movement is one of the most challenging aspects for a beginner.
But with progression from beginner to intermediate and then to advanced, the use of the breath advances too.
During double leg stretch, the inhale is used for stability and the exhale for movement.
Using the breath in this deliberate and coordinated way, develops breath strength and capability for daily life.
And quality of life on a daily basis is the ultimate goal.
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