Pilates Exercise: Single Leg Circles
January 16, 2009 by RLuve
Filed under Pilates Exercises
Single leg circles are one of the best Pilates exercises for testing your core strength. The abdominal muscles must work hard to keep the shoulders and pelvis stable despite the movement of the leg in the hip socket. The single leg circle also tones and stretches the thighs.
What You’ll Need: A Pilates mat or a cushioned place to lie on the floor.
Level: Beginner.
Emphasis: Mobility.
Time Required: 5 minutes.
Here’s How:
1. Lying flat on your back with your arms by your sides.
2. Reach one leg up to the ceiling, while the other leg reaches straight down the centerline of your body on the mat.
3. Slightly rotate the leg, reaching for the ceiling out from the hip. Begin to make circles, first crossing your body with your leg.
4. Start and stop the circle at your nose — the center of your body — and work within the frame of your body (the box).
5. Repeat five times, then reverse the circles five times.
Tip: initiate the movement from your hip and keep your leg loose. The energy of the circle is on the way up.
Modification: If you feel any strain in the back of your knee, keep it slightly bent.
Advanced Challenge: You can make bigger circles as long as the hips our steady.
View the video below for a visual demonstration.
