ITT Pilates Exercise: Leg Circles
Leg Circles is an excellent example of a pilates exercise that combines core stability with strengthening and elongating major muscle groups of the hip and leg. Doing these circular motions will also keep our hip joints healthy. This classic Pilates mat exercise challenges your pelvic stability and core strength while targeting the quadriceps and hamstrings. The abdominal muscles must work hard to keep the spine and pelvis quiet while the leg moves in the hip socket. Let's take a look at our step by step instructions on how to master the Leg Circle:
Start by laying down on your back with legs straight and drawn together. Feet pointed and arms by your side. Abs pulled in and upwards.
Anchor the shoulders, lower ribs, and back of the pelvis to the floor. Bring one knee to the chest and place both hands behind the thigh. Stretch the leg towards the ceiling with a flexed foot/ankle and then soften the knee to relax. Feel the stretch in the hamstring muscles. On 3rd rep, keep leg extended (as much as possible) toward the ceiling while anchoring the pelvis and elongating the spine. Point foot and place arms by your sides
Inhale- Internally rotate thigh and bring the leg across the body for the first 1/4 of the circle
Exhale- Spin thigh in hip socket to roll leg to parallel and then into external rotation while circling leg toward the floor and out to the side. Smoothly bring leg back to start position, completing the circle, as abdominals draw in deeply
Do five leg circles in this direction, and then go in reverse.
The challenge is to keep your shoulders, ribs, and pelvis quietly anchored to the mat while the leg circles. Watch that you are not rotating your pelvis, shortening one side of your torso, or lifting your shoulders, as these are very common mistakes.