Joseph Pilates, a German physical therapist, developed the Pilates system in the 1920s. You perform Pilates movements slowly, focusing on control and proper breathing. Pilates designed these exercises to increase flexibility and core strength. To do the single leg circle exercise, all you need is a mat.
Function
The single leg circle Pilates exercise works your core muscles, although they are not actively contracting. Your abdominal muscles act as stabilizers during this exercise. They isometrically contract, with no change in length, to stabilize your shoulders and pelvis while your leg moves through the air. The single leg circle exercise also targets your thigh muscles, which contract to control your leg as it rotates in the air.
Execution
Lie on your back on a Pilates mat with your arms stretched out in a "T" position and your palms flat on the floor. Lift your right leg straight up in the air and point your toes toward the ceiling. Flex your left foot, pushing through your heel. Make a small, hula-hoop size circle with your right leg. Keep your hips pressed into the mat so the movement only occurs at your leg. After several repetitions, gently stop your leg at the top, then reverse the direction.
Breathing
Inhale as you initiate the circular movement with your leg. Once it reaches the halfway point, exhale as you bring it back around to the starting position. Depending on the size and speed of your circles, this breathing rate may not feel natural. If this is the case, breathe in a natural, comfortable rhythm. Maintain a slow and controlled breathing rate, focusing on each inhale and exhale.
Considerations
You can adjust the speed and size of your circles as you become stronger and more flexible. However, the principle of the Pilates method dictates that you do the exercise in a controlled manner. Don't swing or jerk your leg. As you increase the size of your circles, focus on keeping your hips anchored to the mat. Do not make your circles so large that your hip lifts off the mat as you circle to the side.
Member Comments