Pilates Mat Exercise – One Leg Circles
One of my favorite exercises. A great warm up for the hip joint and leg. Start off by lying on your back to prepare for singe leg circles on the mat.
Keep your legs long and place your arms by your side with your palms pressing down.
Keep one leg straight out on the mat with the foot flexed. Hug your other knee into your chest. Straighten the leg up to the ceiling at 90 degrees.. Arms are back long and pressing into the mat.
The leg that is up in the air circles around in a smooth motion. Think to yourself “around, across the body, and back up”. For a total of five rotations in one direction, keeping the single leg circles in proximity of your hip joint (this is not a wide or wild out of control large circle). After five rotations stop at the top and reverse the circle. This time think to yourself “across the body, around, and back up”. Bend leg and hug into chest.
Switch legs and repeat for 5 times in each direction. Bend both knees into the chest, place hands under knee creases and rock up to a sitting position.
A few tips – Single Leg Circles on the Mat:
- Focus on keeping the hips stable
- Keep the movement fluid and in control
- The upper body remains still while you are circling the leg, with a neutral neck (no tilting of the head)
- Make sure your lower back stays on the mat and does not arch
- As your circle make sure your knee is not turned in
Click video below to see the Single Leg Circles
Video of Single Leg Circles on the Mat
Modifications
Legs: Knee on the mat can be bent
Take a Pilates Mat Class
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Sources
Theory:
Pilates Body in Motion – Alycea Ungaro
Pilates Anatomy – Rael Isacowitz, Karen Clippinger
The Pilates Body – Brooke Siler
Plus attending multiple Pilates Mat Classes at Power Pilates, NYHRC and from 2020 onwards classes on Zoom.
Disclaimer
Consult your physician or other health care professional before starting a fitness program. Liz is certified to teach Pilates Core Mat I & Mat II by Power Pilates in NYC. Her insurance for Pilates instructors is with Insure Fitness group.