Leg Circles (The One Leg Circle)
Leg Circles are a deceivingly difficult movement and require both core and pelvic stability. In Return to Life Through Contrology, Joseph Pilates originally intended for the leg circle movements to be quite large. However, it’s more commonly taught that the circle movement does not have to be large in order to be effective. I would suggest a small circle so that you can really focus on the engagement of your abdominals and keep your hips and pelvis stable throughout the exercise.
Benefits of Leg Circles
- Strengthens abdominals
- Enhances core and pelvic stability
- Increases hip mobility
Performing Leg Circles
- Lie on your back.
Start by lying on your back with a neutral pelvis.
- Extend legs on the mat.
Place your hands at your sides flat on the mat with legs extended out on the mat.
- Lift one leg into the air.
Lift one leg into the air towards the ceiling with a pointed toe. Keep the other leg on the mat with a flexed foot with toes pointed towards the ceiling.
- Draw circles on the ceiling with your raised leg.
Inhale to prepare, and then exhale as you circle your raised leg in one direction. The circle doesn’t have to be large.
- Reverse direction.
After a few repetitions, reverse the direction of the circle.
- Switch legs and repeat on the other side.
Eventually, switch sides and repeat on the other leg.
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Modifications for Leg Circles
- If you need a modification, you can bend the knee of the leg that is on the mat while keeping that foot flat on the mat.
Tips for Success
- Before trying Leg Circles, warm up with some Knee Stirs.
- While performing Leg Circles, really try to keep your pelvis stable.
- Think of engaging your opposite obliques with the opposite leg (e.g., when your left leg is off the mat, engage your right obliques).
- Remember to breathe through this exercise.
