The benefits of these exercises are increased strength and flexibility in your arms, back, core, legs and abdominals.
- Do 4 repetitions of this exercise per set. Repeat until you've completed 10 sets.
- For faster results, increase the number of sets/times per week you do this exercise.
Method 1
Step 1
Lie down on your back on the mat, and extend your right leg completely, toes pointing away from the mat. Stretch your left leg so it is at a 90 degree angle with your body.
Elevate your head, reach for your left leg with your right hand and hold onto your calf.
Step 2
Pull your left leg toward your body and inhale twice.
Method 2
Lie on your back on the pilates mat, elevating your bent legs in the air until your thighs form a 90 degree angle with your body and your legs are parallel with your body. Your toes should be pointed outwards way from the mat. Lift your head and relax your shoulders, keeping your head just higher than your chest. Extend your arms outward towards your legs so they are parallel with the mat.
Step 2
Inhale and stretch your legs out from the bent position until they are completely straight at a 45 degree angle with your body.
Step 3
Reach your arms backward and extend them completely, clasping your hands together at the top. They should remain right in front of your ears.
Step 4
Exhale while keeping your arms extended and circling them back to the starting position. Simultaneously draw your legs back to the starting position. Repeat the exercise for the desired number of repetitions.
Great exercises! Although studies about the benefits of stretching are mixed, stretching may help to improve flexibility, which in turn may improve athletic performance and decrease your risk of injury.
The Pilate Stretch has always been my favourite. It is fun and not as tiring as the many other grow taller exercises. Come to my website at http://increaseheightafter25.com for some more information