How To: Do the beginner pilates Double Straight Leg Lower Lift

Do the beginner pilates Double Straight Leg Lower Lift

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:
The Double Straight Leg Lower Lift. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Double Straight Leg Lower Lift:

* Lie on your back.
* Stack your hands under your head, and keep your elbows wide.
* Lengthen both legs long to the ceiling and in Pilates Point.
* Scoop your abs deeply and push you back into the mat.
* Clench your butt and glide your shoulder blades down your back.

Action for Double Straight Leg Lower Lift.

* Inhale, zip up hard and lower long legs to the wall in front of you.
* Stop before your lower back leaves the floor.
* Inhale and quickly lift! Keep your spine and sacrum glued to the mat.

Classic Pilates Cueing:

* Lower, lower, and lift!
* Scoop deep! Button your torso to the mat!

Purposes:

* Challenges the abdominal muscles(!!!)
* Works all the hip flexors, but especially Sartorius.
* Works the quads, but especially the Vast medial muscle (helps retrack the patella).

Precision Points:

* Zip your whole abdomen hard, and activate the glutes and back of the inner thighs.
* Lock the knees to activate the quadriceps.

Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* Weak and painful hip flexors (pain in the groin): Bend your knees and reduce the range of up and down movement of your legs.
* Weak neck, abs or sore back, place your hands under your buttocks, and keep the range of leg movement small!

Do the beginner pilates Double Straight Leg Lower Lift

Do the beginner pilates Double Straight Leg Lower Lift Click through to watch this video on net.nz

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