{"id":20351,"date":"2024-05-14T14:18:55","date_gmt":"2024-05-14T12:18:55","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=20351"},"modified":"2024-05-15T11:48:17","modified_gmt":"2024-05-15T09:48:17","slug":"double-leg-stretch-with-elastic-bands","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/double-leg-stretch-with-elastic-bands\/","title":{"rendered":"Double leg stretch with elastic bands"},"content":{"rendered":"<p>Double Leg Stretch is a classic Pilates exercise that challenges the abdominals and increases your endurance and coordination.<\/p>\n<p>Lie on your back with your knees to your chest and the elastic band around your feet. Keep your feet either in PILATES STANCE or closed together and parallel. Hold the elastic band with your hands, arms bent at elbows at the sides of your body. Keep your head and torso elevated at the level of the lower corner of the shoulder blade.<br \/>\nInhale and extend your arms overhead and your legs to 45\u00b0 in PILATES STANCE.<br \/>\nExhale and return to the starting position.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-20346 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2024\/05\/double-leg-stretch1.jpg\" alt=\"\" width=\"700\" height=\"232\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2024\/05\/double-leg-stretch1.jpg 809w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2024\/05\/double-leg-stretch1-300x99.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2024\/05\/double-leg-stretch1-768x254.jpg 768w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Keep your torso stable and your head elevated<\/li>\n<li>Avoid lowering your head and shoulders while bringing your\u00a0 arms backwards<\/li>\n<li>Open chest, shoulders away from your ears<\/li>\n<li>Glide your shoulder blades towards pelvis<\/li>\n<li>PH in and up<\/li>\n<li>Keep your feet\u00a0 in PILATES STANCE (or parallel closed) during the exercise. Tighten your glutes and adductors to support your lower back<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit\u00ae Certified Trainer, Fascial Fitness Trainer, General Manager &amp; Owner of AthensTrainers\u00ae<\/em><\/p>\n<p><img decoding=\"async\" class=\"wp-image-9636 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Double Leg Stretch is a classic Pilates exercise that challenges the abdominals and increases your endurance and coordination. Lie on your back with your knees to your chest and the elastic band around your feet. Keep your feet either in PILATES STANCE or closed together and parallel. Hold the elastic band with your hands, arms [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20349,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[],"class_list":["post-20351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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