This week I will be showing you how to do the Single-Leg Circles exercise.
This week’s Single-Leg Circles exercise is really going to challenge our ability to keep the upper body and pelvis still while working our legs, hips and abdominals. It is really important to concentrate on keeping your body strong and still during this exercise. You may find that the size of your circles will be quite small to start with but like all exercises in the Pilates method you will get stronger and over time you will be able to increase your range of motion.
Single-Leg Circles are perfect for developing abdominal control. By working one side at a time it allows you to focus on multiple leg and abdominal muscles at the same time.
Begin by bending your right knee toward your chest, and then straighten your leg up in the air and point your toes. Anchor the rest of your body to the mat, straightening both your knees and press your shoulders back and down. Your left leg is out straight along the mat with your foot flexed.
Elongating your leg from hip through to your foot.
AVOID: Allowing your pelvis to move.
Tensing your neck and shoulders.
TARGETS: Pelvic Stability
BENEFITS: Lengthens leg muscles
Strengthens deep abdominal muscles.
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth