Double leg kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg kick )

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Name of exercise  Double Leg Kick
Other names of exercise Double leg kick
Description of exercise Double leg kick exercise is a Pilates exercise that targets the core, back, and glute muscles. To perform this exercise, you lie face down on a mat with your arms extended above your head. Then, you lift your chest and legs off the ground while keeping your arms and head down. Next, you bend your knees and kick your heels towards your glutes, then extend your legs back out and lower your chest and legs to the ground. This exercise helps to improve posture, strengthen the back muscles, and increase flexibility in the legs. It can also help to alleviate lower back pain and improve overall body control and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with hands clasped between shoulder blades and face turned to one side.
  • Inhale and bend knees to buttocks three times.
  • Exhale and lower legs while extending arms toward feet and arch upper body upward. Continue to exhale and lower body back down while turning head to other direction.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Knee
    Type of Muscles Cervical, Back, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening of lower back muscles
  • Improved posture
  • Increased core stability
  • Enhanced flexibility in hips and legs
  • Improved balance and coordination
  • Increased range of motion in spine
  • Improved breathing and lung capacity
  • Toned glutes and hamstrings
  • Improved sports performance
  • Reduced risk of lower back pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Double Leg Kick exercise should be avoided if you have any injuries or pain in your lower back, neck, or shoulders. It is also not recommended for individuals with osteoporosis or osteopenia, as the pressure on the spine could potentially worsen these conditions. Pregnant women should also avoid this exercise as it puts strain on the abdomen. If you have any difficulty with breathing or have respiratory issues, it is best to avoid this exercise as well. Additionally, if you are new to Pilates or have not built up enough strength in your core and back muscles, it is best to avoid this exercise until you have developed the necessary strength and stability.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form throughout the exercise
  • Do not force your body beyond its limits
  • Breathe evenly and do not hold your breath
  • Keep your neck and spine in a neutral position
  • Engage your core muscles to support your lower back
  • Avoid arching your back excessively
  • Use a mat or cushion to protect your knees
  • Start with small movements and gradually increase intensity
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Osteoporosis
  • Lower back pain
  • Spinal stenosis
  • Herniated disc
  • Sciatica
  • Fibromyalgia

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    Frequently asked questions

     

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