Single-Leg Stretch
The Single-Leg Stretch is a central Pilates exercise that focuses on strengthening the core, especially the abdominal muscles, and improves hip stability. This exercise is also excellent for increasing body control and balancing the body through controlled movements, while improving flexibility in the hips.
Correct execution
How to perform the Single-Leg Stretch correctly:
- Lie on your back with your knees pulled in towards your chest.
- Lift your head and shoulders off the mat while pulling your navel in towards your spine.
- Pull one knee toward your chest and extend the other leg out at a 45-degree angle.
- Switch legs, pulling the opposite knee in while extending the other leg.
- Continue alternating legs, keeping core engaged and breathing controlled.
Common errors
To maximize the effect of the exercise, avoid the following common mistakes:
- For fast movement: Perform the movement slowly and controlled to ensure muscle activation.
- Neck in tension: Be careful not to pull on the neck with your hands; use your abdominal muscles to keep your upper body lifted.
- Lower back lift: Keep the lower back in contact with the mat by engaging the core.
Video Demonstrations
These videos provide a visual guide to the proper execution of the Single-Leg Stretch :
Modifications and variants
Adapt the exercise to your level:
- Beginner: Keep your head and shoulders on the mat if it is difficult to keep them lifted.
- Advanced: Stretch your legs lower towards the floor for a greater challenge on the core muscles.
Number of repetitions and sets
Perform the Single-Leg Stretch for 2-3 sets of 10-12 repetitions on each side. Increase the repetitions as you feel stronger.
Breathing technique
Breathe in as you switch legs, and breathe out as you pull your knee towards your chest. This will help to maintain a controlled and even rhythm.