Steps on How to Execute the Pilates One Leg Circle

Steps on How to Execute the Pilates One Leg Circle

The Pilates one leg is considered as one of the best core strengthening Pilates exercises.  It is known as a focus exercise which really works on your abdominal muscles but at the same time observes the other principles of Pilates. The one leg circle is also great for those who want to tone their thighs.

What you need in this routine is an exercise mat. You can also modify the routine by allowing your non working leg to be lightly bent but still keeping the foot grounded on the floor to provide more stability to the pelvis.  Here are the steps on how to execute the Pilates One Leg Circle.

1. Position – Just lie back on the mat with your legs extended on the floor. Place your arms on your sides and feel your body’s weight on the floor.  Balance also your shoulder’s and hip’s weight on the floor. Then pull your abdominal muscles in and at the same time anchor your pelvis and your shoulders.  Then extend one leg toward the ceiling and then lengthen your leg upward to the ceiling but make sure you do not lift your hips in the process. Observe if your hips are stable, if not; try slightly bending your knees to attain the stability you need.

2. The Leg Circles – Cross the leg that is extended over toward your opposite hips as you inhale and then exhale as you drop the leg. Then in a controlled manner, open the leg out and sweep it around making small circles back to the center.  Then keep your shoulders and pelvis in level in order to keep your abdominal muscles working well.

3. Breathing Pattern – Make at least five (5) circles in each leg and for the first set of circles, you need to inhale in order to cross the body and the circle down and then exhale to open the leg and the circle up. For the second set of five (5) circles, you exhale first to open the leg and the circle down and then inhale to cross the body and the circle up.

Also, you can try the one leg circle with the use of an exercise band for modification.  You simply increase the size of the circles you make with your legs to increase your core strength.

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