March MATness

Happy Friday! Today we will add the last 3 of the “series of 5.” The single straight leg stretch, the double straight leg stretch and the criss cross. These 3 exercises are not part of Joseph Pilates original mat repertoire but are great core strengtheners. Your ultimate goal is to perform the “series of 5” without rest in between.

Single Straight Leg Stretch

1. Lie on your back with your knees into your chest and your head and shoulder blades curled off the mat
2. Extend both your legs up to the ceiling and walk both your hands up your right leg towards your ankle
3. Left leg lowers down a few inches away from the mat
4. While keeping a strong stabile center scissor kick and switch legs
5. As the legs are moving focus on keeping the tailbone and shoulder blades anchored into the mat. Repeat 6-10x

Double Straight Leg Stretch

1. After you have completed the single straight leg stretch, interlace your hands and place them behind the base of your skull, legs lengthen long and squeeze together as straight as you can up to the ceiling
2. Inhale, stretch your legs away from your body as you actively pull your rib cage and abs into the mat
3. Exhale, deepen the abs and pull your legs back up to your starting position. Repeat 6-10x

Criss Cross

1. After completing the double straight leg stretch, keep your hands interlaced behind your head, bend your right knee into your chest and lengthen your left leg a few inches away from the mat
2. Inhale, twist your torso to the right, bringing your left armpit towards the right knee
3. Exhale as you maintain control and twist to the left bringing the left knee into your chest
4. As you alternate side to side try to curl up deeper into the work each time
5. Focus on the rotation of the spine as you are twisting. Repeat 6x each side