From Marguerite Ogle,
Your Guide to Pilates.
FREE Newsletter. Sign Up Now!

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Double straight leg lowers is very effective at working both the upper and lower abdominals. Provided that you do it correctly, this is an ideal core strength and flat ab builder.

Follow these step by step instructions and learn to protect your back as you get a great abdominal workout.

1) Prep: Lie on your back with your legs straight up toward the ceiling.
Place your hands behind your head, keeping your elbows wide and chest open.
2) Inhale
Exhale: Pull your abdominals down to the floor. Allow that motion to press your lower back into the floor. At the same time, curl your upper torso up off the floor.

3) Inhale: Your abdominals are pulled in, and your lower back pressed to mat. Lower your legs, thinking of lengthening them at the same time.

Take your legs as low as you can with control and good alignment. Do not let your back pop up off the mat. Use your upper abs to maintain the lift of the chest, and don't try to hold yourself up by pulling on your head and neck with your elbows and hands!

4) Exhale: With control, deepen the abs even more as you return the legs upright.

Repeat the exercise 6 to 8 times.

For more instructions, modifications, and relevant links go to double straight leg lower/lift