Double-Leg Lower Lift

The Double-Leg Lower Lift is a classic Pilates exercise that focuses on strengthening the core muscles and improving core stability . The exercise is particularly effective for training the lower abdominal muscles and hip flexors , while challenging your control and body awareness. The Double-Leg Lower Lift is ideal for those looking to build a stronger and more stable core.

Correct technique

Follow these steps to perform the Double-Leg Lower Lift correctly:

  1. Lie flat on your back on a mat with your arms at your sides. Lift both legs up towards the ceiling so that they form a 90-degree angle.
  2. *Inhale* deeply and engage your abdominal muscles to stabilize the core.
  3. On the *exhale*, slowly lower both legs toward the floor, keeping the core tight. Stop when you reach a 45-degree angle, or earlier if your lower back begins to lift off the mat.
  4. *Inhale* again and use your abs to lift your legs back to the starting position.

Repeat the exercise for 8-12 repetitions , making sure to keep a slow and controlled movement.

Common errors

To get the most out of the Double-Leg Lower Lift and avoid injury, you should avoid these typical mistakes:

  • Overextension of the lower back : If the lower back lifts off the mat, it puts extra strain on the back. Keep the core active and lower the legs only as far as you can keep the lower back stable.
  • Too fast pace : The exercise should be done slowly and controlled to ensure that the core muscles are working properly.
  • Tension in the neck : If you feel tension in the neck, you can rest your head on the mat and focus on stabilizing the core.

Modifications and Variations

Here are some adaptations and variations for the Double-Leg Lower Lift:

  • Beginner Modification: Perform the exercise with the knees bent so that you only lower the lower legs, or lower the legs a shorter distance to reduce the stress on the core.
  • Advanced Variation: For a greater challenge, keep your arms extended toward the ceiling instead of next to your body, which requires more core stability.

Repetitions and sets

For beginners, 2-3 sets of 6-8 repetitions are recommended. For the more advanced, you can try 3-4 sets of 10-12 repetitions while focusing on control and stability.

Breathing tips

Inhale as you prepare to lower your legs and exhale as you raise them back up. Rhythmic breathing helps keep the core active and controlled.

Visual angles and tips

Observing the Double-Leg Lower Lift from different angles can help you master the technique:

  • Side Angle: Watch the leg position and make sure the lower back stays in contact with the mat.
  • Front Angle: Make sure the legs are kept parallel and the movement is controlled.

Demonstration video

Watch this video to learn proper technique for the Double-Leg Lower Lift:

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