The Double Leg Stretch with a Ball Advanced Pilates Exercise
Dori Markakos: Hi! I’m Dori. This is the Advanced Pilates. I’m going to show you how to do a double leg stretch with the ball. So, go ahead as just step a little closer towards the end of the mat, grab the ball on either side, take a big deep breathe in and round out your back as you exhale and roll back one vertebra at a time keeping the ball right on top of your chins. Nice and easy, keep your upper body lifted, inhale and exhale engage those abs, force in the navel to the spine, and the spine into the floor.
All you’re going to do from here is, extend the arms and the legs at the same time hence a double leg stretch. So, big deep breathe in, and exhale release your shoulders, extend both arms and legs, pause and hold it, and bring it in. Inhale, exhale and bring it in. Keep your chin in neutral, so you don’t want your head drop back or forward extend and bring it and five more; inhale, exhale stretch and inhale, exhale stretch and extend, and in last three inhale, exhale stretch and in last two, good, last one, really work in those abs inhale and exhale stretch, slowly roll up tucking the chin to the chest, sitting up nice and tall. Let’s go ahead and roll on to the Kinking.