HOW TO DO DOUBLE LEG ROLL?? 

Double leg circles, a common exercise in gymnastics and Pilates, offer several benefits:
Core Strength: Double leg circles engage the entire core, including the abdominals, obliques, and lower back muscles. This helps to improve core strength and stability, which is essential for maintaining proper posture and preventing injuries.
Hip Flexibility: Performing double leg circles requires a wide range of motion in the hips, which helps to improve flexibility in the hip flexors and surrounding muscles. Increased hip flexibility can enhance athletic performance and reduce the risk of hip-related injuries.
Leg Strength: The repetitive circular motion of the legs during double leg circles helps to strengthen the muscles of the thighs, including the quadriceps, hamstrings, and inner and outer thigh muscles. This can improve lower body strength and endurance.
Coordination and Balance: Double leg circles require coordination and balance to perform the movement smoothly and efficiently. Practicing this exercise can help improve coordination between the upper and lower body, as well as balance control.
Spinal Mobility: The rotational movement involved in double leg circles helps to increase spinal mobility and flexibility. This can be beneficial for individuals who spend long hours sitting or have stiffness in the spine.
Improved Circulation: The dynamic movement of the legs during double leg circles can help improve circulation throughout the body, promoting better blood flow and oxygen delivery to the muscles.
Mind-Body Connection: Like many Pilates exercises, double leg circles emphasize the mind-body connection, requiring focus and concentration to perform the movement correctly. This can help enhance body awareness and mindfulness.
Overall, incorporating double leg circles into your fitness routine can offer a wide range of benefits, including improved core strength, flexibility, coordination, balance, and overall body awareness.