If you have ever shuddered at the mention of crunches or experienced lower back pain after sit-ups, it would be more effective to do your core workout the right way. This was the reason I tried out the double leg stretch for a week. It challenges your core a la Pilates, thereby helping you address the issue of the entire middle part of your body without harming your back, and it literally is a juicy one when it comes to such a non-gear move.
No fancy equipment. A gym membership is not even required. A good choice of a mat, a little discipline, and willingness to feel your abs burn in a way that sit-ups don’t make them, that’s all. Let’s do a walkthrough of the double leg stretch, the how-to’s of it, and what I saw when I put it as my daily routine for seven days.
What Is the Double Leg Stretch?
Before you get started with this exercise, you need to be at a tabletop position. That’s when you lie on your back, your arms and legs are bent with your hands and feet flat on the floor holding your neck straight. One thing to remember is that while performing the above steps, it is not necessary to put pressure on your back and also you need to keep your neck and head in a comfortable and relaxed position. At first, it may be easy, but as the number of reps grows, you will notice that your lower abs are really involved.
Day 1: Reality Check
I went for ten reps and I was already completely out of breath. It was not because of the pace, but I simply forgot to breathe. Another three sets of ten and I felt the activation on my lower core very much. Besides, I was surprised about my neck situation, there was no tension. This point alone gave me the feeling that this was a much safer and as efficient exercise as my regular crunches.
Day 2: Sore, but Solid
My misty energy was aching hard. I have not added any additional repetitions, but the exercise movement became a bit smooth. The main idea that worked was I didn’t lose my cool but some rush was gone. It was only after I also saw diligently that lifting my shoulders off the mat (without any neck pain) was greatly effective.
Day 3: A Small Victory
I only managed to do twelve repetitions in three sets. It didn’t change a lot in quantity, but I felt a step forward. Holding high the shoulders and keeping the thighs close to each other would give each exercise more intense repetition. I was still not able to hold the position for long. although I was getting there.
Day 4: The Strength Is There
I made it to fifteen reps for each set and started gaining confidence. My abdomen had become accustomed, and the pain after exercising was changing into another kind of feeling-posture and control. I became so high that I didn’t have to make an effort to sit upright at the desk.
Day 5: No Faking
That was actually the point at which I discovered I was making an attempt to “rest” in the middle of the rep by holding my knees. This is a tricky thing for sure. Fight against it. I managed to accomplish two sets of 15 and one of 20. The points that are connected to the body will truly challenge one’s fitness and form while doing this exercise.
Day 6: Multiplied the First Time
Twenty reps at three sets. The thing is that I wasn’t only able to do more reps than I had done in the beginning, but now I could also raise the extension for some time. No more pain from my body, no conflicts at all, everything was just fine-it was like the body was really getting what I was doing.
Day 7: That’s the Best for Me
On the seventh day, I did not push myself to go beyond 20 reps, rather I concentrated on doing each exercise slowly and with my control focused on each and every move. I felt the burn deeply, but it was better-it was just in the core, no pain, in the back, no neck tension, it was a complete engagement with the core of the body, from the top to the bottom.
The double leg stretch is not just a move in Pilates, but it is the best core training.
In a week’s time, I found that my core strength and endurance, as well as my posture, were better without any equipment or stress on my lower back, and it also quick, effective, and I can add it to any routine.
Want to take a breather from doing the conventional crunches and at the same time give your lower back a break? Are you looking for the abdominal exercises that can deliver the result you desire? Well, what I have is just the right one for you. For a week and you take my case, you will definitely see it through!
