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  Classical pilates mat online workout:   the single leg stretch Classic pilates beginner exercises online
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Pilates information
(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 The Single Straight Leg Stretch:
  • Lie on your back.
  • Head up, eyes on your belly.
  • Lengthen both legs long to the ceiling.
  • Scoop your abs; clench your butt and roll your shoulder blades away from your ears.
Action for The Single Straight Leg Stretch:
  • Grasp one leg just above the ankle, and pull it twice toward your shoulders, while letting the other leg lower half way to the floor.
  • Switch and repeat for the opposite leg.
  • Keep switching for a total of 16 to 20 switches.
  • Breathe in for two switches and our for two switches.
Classic Pilates Cueing:
  • Pull pull switch!
  • Lengthen your head away from your shoulders and up off the floor.

(Classical Pilates Technique: The Single Straight Leg Stretch, Scroll right>>>...)

Classical Pilates for Beginners:
The Single Straight Leg Stretch

Level: Beginner, Repetitions: 8-10 each side.

Previous Exercise:
The Double Leg Stretch-

The Double Leg Stretch
(In the Classical Pilates mat sequence, The Double Leg Stretch preceeds the Single Straight Leg Stretch).
Next Exercise:
Double Leg Lower Lift-
Classical Pilates Online: Double Leg Lower Lift
Stack your open hands behind your head and lengthen your legs up in pilates point...

  • Teaches working the powerhouse and maintaining alignment.
  • Stretches the hamstrings and works the long hip flexors.
Precision Points:
  • Keep a perfectly still torso.
  • The feet brush past each other.
  • Shoulders wide, blades down, tips on the mat.
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!
  • Tight hamstrings and/or weak and painful hip flexors (pain in the groin): Slow down! - Bend your knee, and grasp your thigh just below the knee. Two pulls, and at the same time, put effort into straightening the knee .
  • Weak neck, use a pillow!
Rolling Like a Ball: Sit Tall Modification

Classical Pilates Technique: The Single Straight Leg Stretch, © Bruce Thomson, EasyVigour Project