{"id":8205,"date":"2018-01-06T13:36:55","date_gmt":"2018-01-06T11:36:55","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=8205"},"modified":"2018-01-06T13:36:55","modified_gmt":"2018-01-06T11:36:55","slug":"keep-mind-pilates-keep-body-toned-try-double-straight-leg-double-leg-lowers","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-toned-try-double-straight-leg-double-leg-lowers\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026 and try double straight leg\/double leg lowers"},"content":{"rendered":"<p>Exercise of the week!<!--more-->An ideal exercise for\u00a0PowerHouse\u00a0strengthening\u00a0,\u00a0trunk control,\u00a0pelvic stability and\u00a0balance.<\/p>\n<p>Starting position<\/p>\n<p>Lie flat on your back,\u00a0placing the\u00a0miniball\u00a0under your sacrum \u2013 between your lower back and\u00a0glute. Place your hands\u00a0palm over palm at the base of the neck.\u00a0Extend your legs over hips\u00a0straight up to the ceiling. Curl the head and shoulders off the mat.<\/p>\n<p>Execution<\/p>\n<p>Inhale\u00a0and during exhalation\u00a0lower both legs towards the mat\u00a0until they reach 45\u00b0. Inhale and return to starting position<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8202\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg.jpg\" alt=\"\" width=\"792\" height=\"256\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg.jpg 792w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg-300x97.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg-768x248.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg-200x65.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg-400x129.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/01\/double-leg-600x194.jpg 600w\" sizes=\"(max-width: 792px) 100vw, 792px\" \/><\/p>\n<p>Cues<\/p>\n<p>\u2013\u00a0Keep\u00a0your head and torso lifted<\/p>\n<p>\u2013\u00a0Chest boosted<\/p>\n<p>\u2013\u00a0PH in and up while elongating your\u00a0legs<\/p>\n<p>\u2013\u00a0Lower your legs\u00a0until 45\u00b0 angle<\/p>\n<p>\u2013\u00a0Keep your gaze at your knees<\/p>\n<p>Variations:<\/p>\n<ol>\n<li>\u00a0Heels together toes apart (Pilates Stance)<\/li>\n<li>Toes together heels apart<\/li>\n<li>Flex parallel feet<\/li>\n<li>Heels together toes apart (flex)<\/li>\n<li>Toes together heels apart (flex)<\/li>\n<li>Bent knees in basic exercise and all five variations<\/li>\n<\/ol>\n<p>Ioanna Tsaroucha, Pilates Instructor, AthensTrainers\u00ae Associate<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-thumbnail wp-image-5310\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-200x199.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha.jpg 235w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":8203,"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":"","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":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","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 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