Pilates Essentials Series – Leg Circles
This is the third article in a series of six essential Pilates exercises that will give you all the information and explanation you need to practice at home for health, wellness and holistic body conditioning.
THE LEG CIRCLES
Release your hips, strengthen and lengthen the whole body.
Leg circles are present in the Pilates repertoire on every piece of apparatus – for a reason. They offer mobilization and lubrication of the hip joint at the same time as working on full body stabilization, activation of all the extensor muscles of the body, lengthening the muscles of the legs, and preparing for stronger work ahead. All definitely essential!
Start lying on your back with one leg extended to the ceiling and the other leg lengthened along the mat. Set up with:
- Your spine lengthened along the mat – a gentle, natural curve in the low back
- Abdominals scooped in
- Arms alongside your torso
For the movement:
- Actively reach the leg along the mat while you
- Circle the top leg across the opposite hip, down and around back to start position
- After 6-10 circles in this direction, reverse for 6-10
Breathe: OUT to draw the circle with your leg, with a breath IN as you return to centre
Think of drawing an even circle on the ceiling with your toes, all the while keeping your tailbone flat on the floor and allowing the hip to move freely. Let the thigh bone sink into the hip joint and only draw your circle as big as you can control it. Your body should not move or rock around – the idea is to stabilize the body while you release and mobilise the hip joint. Use your arms and back of the shoulders pressing into the mat for support.
Either before or after the circles, hold onto your leg where you can reach it and pull it gently toward you for a hamstring stretch. Great if you’ve been sitting all day – this will stretch, mobilise and release the hip joints, hamstrings and back, while getting your abdominals engaged.
Modify: If your hamstring length is a work in progress, practice this with the lower leg bent in while you continue circles with the upper leg, or hold a Band around the top foot to give some assistance for the movement.
Breathe * Centreing * Control * Concentration * Flow * Precision
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
