The Pilatesology Encyclopedia

Goals & Benefits

  • Strengthens the abdominal muscles while providing a full-body stretch from toes to crown.
  • This is a breathing exercise.
  • Strengthens the legs- especially inner thighs and seat muscles.
  • Keeps the rhythm of the work while increasing stamina.

Tips & Cues

  • As the legs hug the body they compress the lungs to wring out every last bit of exhale.
  • If you can keep your back from arching and the abdominals scooped, you may extend your legs lower to the mat for a greater challenge.
  • Squeeze the inner thighs and glutes as the legs extend.
  • Hold the weight of your head with your abdominal muscles rather than your neck.