What You Need to Know about the Double Leg Stretch
During the Single Leg Stretch, you challenged your body’s ability to remain stable against the force of asymmetrical arm and leg movements. That exercise was an important preparation for the challenges you face at this stage of your Pilates mat-work session. The Double Leg Stretch follows the Single Leg Stretch for a number of reasons. This exercise builds upon and extends the freedom of movement in your hip joints as it requires even more stability in your pelvis and spine than you used in the Single Leg Stretch. And the Double Leg Stretch also builds upon the freedom of movement and stability of your shoulder girdle and arm joints—capabilities you began working on in the Hundred and the Roll-Up.
Unlike the Single Leg Stretch, however, this exercise calls upon your powerful core to support the entire weight of all four of your extended limbs simultaneously This taxes your belly beyond anything it has experienced up to this point in your workout. However, if you’ve been following the Pilates fundamental principles and maintaining your focus on the Pilates goals, you’re ready for the challenges.

What Is the Double Leg Stretch?
When you perform the basic Double Leg Stretch, you lie on your back, your upper body and head curled forward; with a hand on either shin and elbows wide and open, you squeeze both knees to your chest. As in the Single Leg Stretch, you keep your pelvis and lower back long and stable on the mat—no arching or tucking. You then release your shins and simultaneously extend both arms and legs. Your arms reach up and back at a diagonal that extends past your ears, and your legs extend together, out, and forward to your working level height. Then you circle your arms to the side as you bend your legs back into the starting position and take hold of your shins once again.

Step by Step Through the Basic Double Leg Stretch
To transition to the Double Leg Stretch, you exhale to fold your right knee in to your chest to meet your left; place your right hand on your right shin above the ankle; your left hand is still on your left shin above the ankle. Now, follow these steps to do the basic intermediate version of the Double Leg Stretch:

1. Inhale to scoop your belly even deeper as you squeeze your legs together and extend them both in a straight, diagonal line to your working height (toes are softly pointed); at the same time, maintain your upper ab curl as you stretch your arms out and up, in a diagonal line that runs past your ears.
2. Exhale as you circle your arms wide and around to the sides as you bend your knees back in; then, take hold of both shins and squeeze them together and into your chest to squeeze out every atom of air. Keep your eyes on your belly your elbows lifted and wide, and your pelvis stable—don’t tuck!
3. Repeat steps I and 2 four more times, for a total of five repetitions.
Using the Double Leg Stretch in Other Movements
The Double Leg Stretch delivers the same sort of fitness benefits you get from the Single Leg Stretch, but in double doses! This exercise increases the strength and range of motion in your shoulder girdle, so you can reach higher, lift more efficiently, and maintain better strength and balance in every extended movement you make. The Double Leg Stretch is also a terrific way to build strength and flexibility in your hips. You’ll feel those benefits every time you stoop to pick up a child, rise up out of the bathtub, push a heavy mower up a hill, or squat to sit on the floor (and then get up again).
This exercise is a great aid in developing deep, healthy breathing, a skill necessary for a healthy life and of particular interest to high-altitude athletes such as hikers and skiers. And any athlete (weekend or otherwise) will benefit from the increased strength, stability and endurance this exercise promotes, whether you’re bicycling through the countryside, spiking a volleyball, swimming, playing tennis, or reaching for holds during rock climbing.