Leg Stretch Series
The Leg Stretch Series is a series of Pilates exercises designed to improve flexibility and strength in the legs, including the hips, thighs and calves. These exercises help increase mobility, improve posture and strengthen core muscles.
Correct execution of the Leg Stretch Series
Follow these steps to perform the exercises correctly:
- Lie on your back on a mat with your knees bent and your feet flat on the floor.
- Pull the right knee in towards the chest and hold it with both hands.
- Extend the left leg so that it hovers just above the floor.
- Switch legs by pulling the left knee in towards the chest and extending the right leg out.
- Repeat this movement 8-10 times for each leg.
Common mistakes to avoid
To get the most out of the exercises, avoid the following mistakes:
- The back lifts off the mat: Make sure the lower back stays in contact with the mat throughout the exercise to avoid straining the back.
- Tension in the neck: Keep the neck relaxed and avoid pulling the head up with the hands.
- Quick movements: Perform the exercises slowly and controlled to maximize efficiency and reduce the risk of injury.
Modifications and Variations
Adapt the exercises to your level:
- Beginners: Keep your head on the mat if it's challenging to keep it up throughout the exercise.
- Advanced: Add a small circular motion with the extended leg to increase the challenge and engage more muscles.
Number of repetitions and sets
Perform 2-3 sets of 8-10 repetitions for each leg, depending on your level and comfort. Focus on the quality of the movements rather than the quantity.
Breathing
Breathe evenly and controlled throughout the exercise. Inhale as you prepare the movement and exhale as you perform it. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video demonstration
Watch this video for a visual guide to properly performing the Leg Stretch Series: