Mastering The Ab 5

Pilates is known for transforming your body, enhancing core strength, flexibility, and posture.  In the world of Pilates, there’s an exercise that stands out for its effectiveness in building core stability and abdominal strength: the Double Leg Lower and Lift.  This exercise is in the Pilates Ab 5 series.  It is done right after Scissors.  In this blog post, we’ll explore this iconic Pilates exercise, break down its benefits, and guide you on how to execute it.

The Pilates Double Leg Lower and Lift Exercise

 What is it?  The Double Leg Lower and Lift exercise is a classic Pilates movement designed to build the endurance of the abdominals and lengthen the legs out of the hips.

Benefits of the Double Leg Lower and Lift:

  • Core Strength: This exercise is a powerhouse for building a strong core. As you lift and lower your legs, your abdominal muscles work intensely to stabilize your spine.
  • Improved Posture: A strong core contributes to better posture. By strengthening the muscles that support your spine, you’ll naturally stand taller and alleviate stress on your lower back.
  • Enhanced Hip Flexor Flexibility: The Double Leg Lower and Lift exercise can help increase the range of motion in your hip flexors, which is particularly beneficial if you spend long hours sitting.
  • Lower Back Support: Strengthening your core and hip flexors can provide better support to your lower back, reducing the risk of pain and discomfort.


Performing the Double Leg Lower and Lift Exercise

Here’s a step-by-step guide to help you master this Pilates exercise:

  1.  Set up position:
  • Lie on your back
  • Engage your core muscles by bringing your chin to your chest and eyes on the navel
  • Place your hands behind your head one on top of the other with the elbows wide and lifted
  • The Legs reach out up to the ceiling in Pilates Stance with the thighs wrapped.
  • Back is pressed firmly into the mat.


  1.  Execution:
  • Inhale and lower your legs down to the point you can keep back on the mat.
  • Exhale as you spring the legs back up, sacrum stays flat
  • Rhythm is lower, lower, lower and Lift


  1.  Repetitions:
  • Aim for 6-10- repetitions
  1.  Tips:
  • Maintain a slow, controlled movement throughout.
  • Focus on your breath to help with stability and control.
  • If your lower back lifts off the mat, bend your knees slightly or reduce the range of motion.

Incorporating the Double Leg Lower and Lift into Your Pilates Routine 

To fully benefit from this exercise, it’s essential to incorporate it into your regular Pilates practice at home. You can perform it as part of a larger Pilates session or include it in your core-strengthening workouts you do at home. Consistency is key to seeing progress.


The Double Leg Lower and Lift exercise is a valuable addition to your Pilates practice whether you’re a seasoned Pilates enthusiast or a beginner. It can transform your core strength, posture, and overall well-being.  So, give it a try, stay consistent, and unlock the power of Pilates in your life! 🧘‍♀️💪

If you found this information helpful, be sure to check out the accompanying YouTube video for a visual guide on how to perform the Double Leg Lower and Lift exercise with precision and control.  Don’t forget to subscribe to our channel for more Pilates insights and workouts!