(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:
Action 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.
Classic Pilates Cueing:
- 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.
(Classical Pilates Technique: The Double Straight Leg Lower Lift, Scroll right>>>...)
- Lower, lower, and lift!
- Scoop deep! Button your torso to the mat!
Classical Pilates for Beginners:
The Double Straight Leg Lower Lift
Level: Beginner, Repetitions: 6-10.
The Single Straight leg Stretch-
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Double Straight Leg Lower Lift).
Bring your knees to your chest...
- 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).
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!
- Zip your whole abdomen hard, and activate the glutes and back of the inner thighs.
- Lock the knees to activate the quadriceps.
Classical Pilates Technique: The Double Straight Leg Lower Lift, © Bruce Thomson, EasyVigour Project
- 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!