Wall Pilates Double Leg Stretch New
The wall pilates double leg stretch new is a Pilates-inspired core exercise adapted with the wall for foot guidance. It targets the abdominal muscles through a coordinated leg and arm extension while the upper body remains lifted, building core strength and coordination.
How to do it
- Lie on your back with your feet flat against the wall and knees bent at 90 degrees.
- Lift your head, neck, and shoulders off the floor and hug your knees toward your chest.
- Extend both legs straight while simultaneously reaching your arms overhead, maintaining core engagement.
- Circle your arms back around and return your knees to your chest.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed to the floor
- Reach your arms and legs away from your center
- Keep your shoulder blades lifted throughout
- Move with control, not momentum
- Exhale as you extend your limbs
Breathing: Exhale deeply as you extend your arms and legs to engage the deep core; inhale as you return to the starting position.
Common mistakes
- Arching your lower back, which puts strain on your spine
- Moving too quickly, which reduces core activation
- Dropping your head, which strains the neck muscles
- Holding your breath, which limits core stability
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, slow tempo, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have neck sensitivity, keep your head resting on the floor until you feel stronger.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck?
You are likely pulling on your neck rather than using your abdominals. Focus on lifting from your chest and keeping your gaze toward your belly button.
Should my back stay flat on the floor?
Yes. If your lower back lifts off the floor, your core is not fully engaged. Try keeping your legs at a higher angle until your strength improves.
How often should I do this?
Aim for 2–3 times per week as part of your core routine to allow for proper recovery.