Pilates Mat Exercise – Single Leg Stretch
The first exercise in the Ab series for Pilates Classic mat class is Single Leg Stretch. A great exercise as your transition from Rolling Like a Ball to the Ab Series. A total of five exercises make up the Ab series and as you progress in your Pilates practice you will flow from one exercise into the next.
After holding your balance in Rolling Like a Ball start to tuck your tailbone and articulate your spine on to the mat stopping at the tips of your shoulder blades. Stretch one leg long and the other leg bend and hug in to your torso. You’re now ready for Single Leg Stretch!
Exhale as you pull the bent knee in towards you and inhale as you switch legs. Focus on lengthening your straight leg at a either high diagonal to no lower than 45 degrees. Pull your Abs in and up while breathing and switching legs.
Make sure to keep your head and shoulders off the mat and constantly check in with yourself that you not only engaging your abs but also your breath!
Repeat for 4-6 sets.
A few tips – Single Leg Stretch:
- The straight leg that is stretching long should never be too low that it comprises you from keeping a flat back on the mat
- Check in with your shoulders as they will drift up towards your ears. Draw them back and down.
- Keep your abs constantly engaged throughout Single Leg Stretch.
- Ensure stillness in your torso and upper body – no rocking side to side!
Video of Single Leg Stretch
Modifications
Hands:
For new students start off place both hands just below the outside of you knee. Eventually moving the outside hand to your shin, the inside hand staying by the knee.
Neck:
If suffering from neck pain or have fatigue lower neck down onto the mat while completing the exercise.
Breath:
Inhale for 2 counts as you switch legs twice, exhale for 2 counts as you switch legs twice. Challenge yourself and take that to 4 counts and 4 switches of the legs.
Remember: In Pilates we never sacrifice control and precision with an increase in movement!
Take a Pilates Mat Class
To join a classic Pilates mat class live on Zoom sign up below. You’ll get to experience single leg stretch!
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Sources
Theory:
Pilates Body in Motion – Alycea Ungaro
Pilates Anatomy – Rael Isacowitz, Karen Clippinger
The Pilates Body – Brooke Siler
Plus attending multiple Pilates Mat Classes at Power Pilates, NYHRC and from 2020 onwards classes on Zoom.
Disclaimer
Consult your physician or other health care professional before starting a fitness program. Liz is certified to teach Pilates Core Mat I & Mat II by Power Pilates in NYC. Her insurance for Pilates instructors is with Insure Fitness group.