Home...
 Pilates Printable Before Printing, Click on File, then Page Setup, & Select Landscape Orientation!

../pevigouralt.gif (5K) Classic Pilates Mat Exercises Online: The Double Straight Leg Lower Lift

Pilates Information
Pilates Beginner Exercises
Free Pilates Exercises Online
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

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!
(Classical Pilates Technique: The Double Straight Leg Lower Lift, Scroll right>>>...)
Classical Pilates for Beginners:
The Double Straight Leg Lower Lift

an_slcside
Level: Beginner, Repetitions: 6-10.
Previous Exercise:
The Single Straight leg Stretch-
The Single Straight leg Stretch
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Double Straight Leg Lower Lift).
 Next Exercise:
Criss-Cross


Classical Pilates Online: Criss Cross
Bring your knees to your chest...

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 movment small!
Rolling Like a Ball: Sit Tall Modification
Classical Pilates Technique: The Double Straight Leg Lower Lift, © Bruce Thomson, EasyVigour Project