Double-leg stretch (Pilates)

From a curled-up ball with the hands on the shins, you reach both arms overhead and both legs out on a diagonal at the same time, then circle the arms around and hug the knees back in.

Pilates abdominal series family

Double-leg stretch (Pilates)

Standard option

From a curled-up ball with the hands on the shins, you reach both arms overhead and both legs out on a diagonal at the same time, then circle the arms around and hug the knees back in.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Curl the head and shoulders up, knees into the chest, hands on the shins.
Breathe in and reach the arms past your ears while the legs straighten out on a diagonal. Keep your gaze on your abdomen and the upper body lifted.
Breathe out, circle the arms out and around, and draw the knees back in to hug.
Reach only as far as your lower back stays steady.
Repeat, keeping the height of the curl between reps.

Form cues

Breathe in as you reach away, out as you hug in.
Keep your eyes on your abdomen as the arms go overhead.
Avoid: the head dropping back, or the lower back arching as the legs reach.

Practice and cautions

6 to 10 reps. A suggested starting point. No trial has tested this move on its own.

If your neck tires, rest the head down. With osteoporosis, a UK consensus suggests, as a precaution, considering alternatives to Pilates curl-ups like this one, such as a dead bug with the head down; people who already move comfortably and smoothly can continue. Keep the overhead reach pain-free for your shoulders. Later in pregnancy, avoid lying flat on your back for more than a few minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hip flexors, Shoulders.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Similar moves

Single-leg stretch (Pilates one leg stretch) demonstrated on the 3D figure

3D demoSingle-leg stretch (Pilates one leg stretch)Intermediate · No equipment

Spine stretch forward (Pilates spine stretch) demonstrated on the 3D figure

3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipment

Hundred (Pilates) demonstrated on the 3D figure

3D demoHundred (Pilates)Intermediate · No equipment

Boomerang (Pilates)Advanced · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

High scissors (Pilates scissors)Advanced · No equipment

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Questions people ask

What muscles does the Double-leg stretch (Pilates) work?

Mainly the abs, with help from the hip flexors and shoulders.

What equipment do I need for the Double-leg stretch (Pilates)?

No equipment: your body weight and a little floor space.

Is the Double-leg stretch (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Chest lift (Pilates curl-up).

What is an easier alternative to the Double-leg stretch (Pilates)?

Try the Chest lift (Pilates curl-up). Both are written steps in the same progression.

How do I make the Double-leg stretch (Pilates) harder?

Progress to the Single straight-leg stretch (Pilates scissors), or add load, range or slower lowering once your form is solid.