Single leg stretch:
Single leg stretch is my favorite pilates move it’s all about learning to move better from centre. It trains your abdominals to initiate all the movement and works on stabilisation of the trunk as the arms and legs are in motion. This will really target your lower abs.
Start by laying flat on your mat. Take a deep breath and as you exhale bring yourself into an ab curl (small crunch) then bring both your knees to your chest and hug them.
Step 2: Pull your abs in, taking your bellybutton down toward your spine, extend your left leg at a 45-degree angle (from the floor) and keep your right leg hugged into your chest. Hug your right knee with your hands and maintain your upper-body curve/flexion. Throughout the exercise maintain good flexion with neutral spine and be sure to keep your shoulders relaxed and your abdominals deeply “scooped in”.
Step 3 :
Exhale as you switch legs (every time you extend the leg) Try to go for a double pulse each time you pull the knee towards your chest before extending and switching legs. Stay focused on the “scoop” each time you pulse and exhale.
After 6-12 of these you should really start to feel a deep burn in your lower abdominals. Aim for 5-8 on each side and build up to a full set of 30 (15 on each leg) #feeltheburn