Pilates Exercise: Double Leg Kick

Pilates Exercise: Double Leg Kick

Time for a full body exercise! The double leg kick emphasizes the inner thighs, glutes, abs and upper back muscles.

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your neck, shoulder or back.

As I mentioned earlier, the double leg kick works your inner thighs, bum, belly and your upper back. We start on our bellies, hands behind our back, heads facing to one side and legs together in parallel.

We lift up our feet up with two beats: one, two.
IMPORTANT NOTE: as you do that, make sure that you're pressing the front of your hips into the mat, into the floor, so you activate your glutes. You should feel your glutes working more than your hamstrings. Also, make sure your bum doesn't lift up off of the floor as you do the beats, because that's not going to work your bum at all. In fact, that's going to be uncomfortable on the lower back.

After the two beats, you extend your upper back, lift your head up off of the floor as you extend the legs out straight. Switch sides.

Two beats, extend, switch sides. Two beats, extend, switch sides.

Think about your inner thighs staying connected, legs staying close together and your feet touching the whole time. Think about your hips pressing into the floor so that your glutes stay engaged.

Definitely think about the lift of the belly so you protect your back, especially in the extension. Think about what your shoulders are doing, so they stay back, and think about lengthening through the crown of your head. As you can probably guess by now, It's a full body exercise.

Enjoy a child's pose afterward to stretch out!

To challenge your upper back muscles a little more, go ahead and extend the arms back all the way as you go into the extension.

Enjoy the double leg kick!

Let me know if you have something in particular you want me to address. I take requests! What do you want me to show you? What's been bugging you lately? Do you want help with something specific? I want to know what you are looking for.

Stayed tuned for the next post!  We will see what I have in store for you then.

Email me at pilates@thebodygallery.com for more information. I'm happy to help.
Until next time, enjoy life, have fun, and make it a great day.

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