Benefits:
- increased strength for the abdominal muscles
- improved control of the core muscles
- can prevent or improve stress incontinence
Method (including modifications):
Before you start practicing this exercise, I would like you to get comfortable with the Single Leg Stretch.
Once you are ready to progress, lie down on your back in a neutral position (with the knees bent, the back muscles relaxed, slight neutral arch in your lower back). Hands behind your head.
As you exhale, suck the belly button in to engage your core muscles, then lift your legs up (keep your knees bent). Lift your head and shoulders off the floor as well, gently rest on the tips of the shoulder blades, and tuck the chin.
The next time when you exhale, stretch both legs forward without losing control over your core muscles. If you feel that your lower back is coming off the mat you went a little too far so stop before that happens.
The closer you get to the floor with your stretched leg, the harder it gets to keep your core muscles engaged.
To further progress with this exercise move your hands away from your head, stretch them up and back while you stretch your legs. Inhale when you bend your knees and bring them back towards your chest.