Okay, I have to be honest here and admit that when I first started practicing and teaching Pilates, the exercise One Leg Circle was one of my least favorites. In fact I often skipped it completely. I was still a very active runner and cyclist and this area engages all those areas that I was tight in from running and cycling: hamstrings, hips, etc.
I’ve since stopped running to ease some of the damage done to my body and now find that One Leg Circle is an exercise I love.
Benefits of One Leg Circle:
- Lengthens and Tones Thighs
- Teaches Stabilization of the Pelvis
- Develops Control of the Hip Flexors
- Stretches Hamstrings, Hips and Low Back
How to do One Leg Circle:
- Lie supine and bring one leg straight up to the ceiling
- Flex through the bottom leg to help anchor pelvis
- Slightly turn out from the hip on the leg in the air
- Cross the top leg across the centerline of the body and down and around
- After 5 reps, reverse the circle. Circling out, down and back up across the centerline of your body
- Keep abdominals engaged and the ribs anchored to the mat.
- Maintain pelvis stability, making sure your hips/pelvis do not “rock and roll” on the mat.