Pilates mat program: Single Leg Circles

trainingsworld's sports expert for Pilates, Michaela Bimbi-Dresp, shows and explains the execution of the Pilates exercise Single Leg Circles (or One Leg Circle) for your mat program.

effect

In principle, this Pilates exercise (as the name suggests) is about pulling circles with your leg. A leg is stretched towards the ceiling and performs circular movements. They train hip, leg and leg muscles (both thighs and calves). You should be careful to always keep your trunk stable. For this you should first keep the circles small and gradually enlarge them, and never make them so big that you have to move the trunk, the spine or the Becker. If you find it difficult to stabilize the side of the circling leg, in particular, you can help by gently placing your arms next to the body in the mat, thus making it easier for your body to maintain stability.

Training video Pilates: Exercise "Single Leg Circles" © Michaela Bimbi-Dresp / trainingsworld

execution

In the starting position you lie in neutral position on the back, the arms are next to the body with the palms down to the mat. The right leg is stretched out long on the mat, the other is pointing straight to the ceiling. The feet are pointed and stretched out of the ankle, the heel pulls to the calf (point).

Inhale and start to draw a circle with the leg extended to the ceiling: it goes outwards.

When exhaling, the circle continues to the left and lowered, then pulled to the top right and the circle is brought to the starting position to the end.

Before you start the next circle, take a short break.

Pull 5 circles clockwise and then the same number against it, then the leg is changed.

Variants: Circles can also be performed with the knee or with arms straight to the ceiling. But always pay attention to the torso stability.

Michaela Bimbi-Dresp

Also read:

Pilates mat program: Hundred

Pilates for cyclists

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