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Pilates Leg Circles for Well toned Thighs!
The Pilates Leg Circles are one of the best ways to stretch and strengthen the muscles that support the hips. Most people like to hate the Leg Circles because they can “really” feel the work in the upper thighs. Once they are able to increase the range of motion in the hip flexors and let the leg swing then they feel the deep pelvic floor and abdominal muscles acting as a stabilizer for the pelvis and torso. This is a well known leg exercise in the Pilates repetoire and to execute it correctly isn't as easy as it looks. That's why I have included 3 levels of progression for the Pilates leg circles here and compiled with over 17 other exercises in the newly revised Pilates ebook.
Advanced Level Leg Circles:
Position:
Lie on your back with one leg extended and anchored to the mat. Extend the other leg toward the ceiling just below a 90-degree angle to your trunk. Action: Keeping your pelvis neutral and abdominal muscles tight, feel your thigh bone slide down into your hip socket. Circle your leg about 6 times in each direction. First reach your leg across the midline of your body, around and up. Then circle the other way, reaching out to the side, around and up. Inhale as you circle your leg and exhale as you pull it back to the top. Notes: Think about keeping your torso and opposite leg anchored to the mat. Also, be sure your pelvis stays still as you circle (no rocking hips).
Intermediate Level Pilates Leg Circles with Band:
Use a rope or band around the foot of your extended leg. Keep your elbows anchored at your sides and let your leg circle freely, not pulling with your hands.
Repeat the circles 6-8 times each direction. You may be able to increase your range of motion due to the tension of the band supporting the leg.
Beginner Level Pilates Leg Circles Modification:
Bend your knee in the air with your opposite leg extended on the mat. Make smaller circles with your knee. Focus on the sensation of your thigh rotating in your hip socket.
Repeat the circles each direction for 6-8 repetitions keeping your body stable.
Check out all of the Exercise of the Month Moves!
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