About the Move
Double leg stretch are great for targeting the lower portion of your core, which is where many people want to see more firmness. The key here is control. When you pull your knees in, your core has to actively engage to bring them in and then resist as you extend back out. That constant tension builds strength where it matters most. It also helps improve coordination between your upper and lower body, which tends to fade if you don’t train it directly. Stick with smooth reps here, and you’ll feel the difference quickly.
Muscle Trained
Lower abdominals
hip flexors
rectus abdominis
obliques
How To Do It:
Lie on your back, pull your abdominals in and bend the knees in towards your chest, hands on ankles, round upper spine to lift head and upper body off the mat.
Inhale, reach the legs out straight and the arms overhead with the back remain in imprint or supported neutral. Lower the legs only as far as you can before the back arches off the mat and keep the arms in line with the ears.
Exhale, draw the knees into the chest and sweep the arms around to hold the ankles.
Repeat for your reps.
Optimum form:
Keep the torso still as the legs and arms move away from the centre.
Support the torso and head with minimal tension.
Pull the abdominals in deeply with every repetition.
Use controlled motion.
Purpose:
Develop pelvic stability and core control.