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 and stabilize the deep pelvic floor muscles. Most people like to hate the Leg Circles because they can “really” feel the work in their upper thighs. Once you are able to increase the range of motion in the hip flexors and let the leg swing then you will really 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 20 other exercises in the newly revised Pilates ebook.
Advanced Level Leg Circles:
Position:Lie on your back and extend one leg away by pushing your heel out to the end of the mat and feeling the leg anchored to the mat. Extend your other leg toward the ceiling at about an 80-degree angle to your trunk. Action: Keeping your pelvis neutral(even with the ceiling) 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: Keep 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 stretch band around the foot of your extended leg. Keep your elbows anchored at your sides and let your leg circle freely, so as not to pull 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!New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
 | Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More! |
