{"id":559592,"date":"2026-03-25T11:13:15","date_gmt":"2026-03-25T11:13:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/559592\/"},"modified":"2026-03-25T11:13:15","modified_gmt":"2026-03-25T11:13:15","slug":"no-crunches-or-planks-i-use-this-dynamic-pilates-exercise-to-build-deep-core-strength-while-also-working-on-my-shoulder-and-hip-mobility","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/559592\/","title":{"rendered":"No crunches or planks \u2014 I use this dynamic Pilates exercise to build deep core strength, while also working on my shoulder and hip mobility"},"content":{"rendered":"

Move over crunches, there\u2019s a Pilates exercise that gets far more rewards in the same amount of time. I\u2019m a fitness editor and have practiced Pilates for the past decade. It\u2019s helped keep me injury-free as I\u2019ve trained for six marathons, as well as rebuild my core following the birth of my son two years ago.<\/p>\n

One exercise that is a centerpiece of any abdominal sequence is the Pilates double leg stretch \u2014 read on to find out how to do it, plus the progressions to try once you\u2019ve mastered the move.<\/p>\n

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Here on the Tom’s Guide fitness desk, we’re all about making 2026 your healthiest and happiest year yet! To help, we’ll be bringing you a week of motivational content to help you Get Fit with Tom’s Guide<\/a>.<\/p>\n

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As always, a gentle reminder that if you\u2019re a complete beginner, you\u2019re pregnant or postpartum, or you\u2019re recovering from a specific injury, this might not be the right exercise for you right now. It\u2019s always best to consult a qualified professional for personalized advice to avoid injury.<\/p>\n

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What is the exercise? <\/p>\n

The Pilates double leg reach really works the deep core muscles, as you\u2019ll need them to stabilize your body as you extend your arms and legs away from your body. Unlike a crunch, your transverse abdominis, the deepest muscle in your core, and your pelvic floor will be engaged in this move.<\/p>\n

As with all Pilates exercises, the key here is to move slowly and with control. You want your core to be engaged at all times. To do this, think about sucking your belly button into your spine, or bracing your abs, as if someone were to punch you in the stomach. Since having my son, I like to think about zipping my abs up and in, as if I were squeezing into a pair of jeans that are a size too small, as this helps me engage my pelvic floor muscles at the same time.<\/p>\n

Here\u2019s how to do it: <\/p>\n

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(Image credit: Shutterstock)Start lying on your back on an exercise mat.Curl your knees up towards your chest, and lift your head, neck and shoulders off the mat to hug your shins.Inhale, and take your arms back by your ears, extended out away from your body. At the same time, extend your legs so they are straight and at a 45-degree angle. Really squeeze your core and don\u2019t let your lower back peel off the floor.Exhale, and circle your arms out to the sides, and back around to your shins, as you tuck your knees back to your chest at the same time.What are the benefits? <\/p>\n

Working your deep core <\/p>\n

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This move requires your deep core muscles and your obliques to work together to stabilize your torso as you move. Your core will work against your upper and lower body, moving at the same time, helping you build functional core strength that translates to exercises like running and swimming.<\/p>\n

Counteract the effects of sitting <\/p>\n

If you spend a lot of time sitting behind your desk, you\u2019ll probably enjoy the stretching element of this exercise, which encourages you to pause with a long, neutral spine. This can counteract the hunched posture many of us develop from spending a lot of time over a desk.<\/p>\n

What to read next<\/p>\n

Shoulder and hip mobility <\/p>\n

You\u2019ll be working the ball-and-socket joints of the shoulders and hips during this exercise, helping strengthen the muscles around the joints while they are in motion. This is far more effective for your joint health than static stretching.<\/p>\n

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(Image credit: Shutterstock)What are the progressions? Add weight: An easy way to make the Pilates double leg stretch more challenging is to hold a light dumbbell in both hands. This will increase the intensity of the exercise and force your core to work harder against the extra resistance.Add a Pilates ball: Place a Pilates ball between your ankles during this exercise, which increases the work on your inner thighs and pelvic floor.Pilates essentials we love<\/p>\n

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