Home...
 Pilates Printable Before Printing, Click on File, then Page Setup, & Select Landscape Orientation!

../pevigouralt.gif (5K) Classic Pilates Mat Exercises Online: The One Leg Circle

Pilates Information
Pilates Beginner Exercises
Free Pilates Exercises Online
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for the One Leg Circle:
  • Zip and hollow (engage the Powerhouse).
  • Anchor your shoulders arms & head to the mat.
  • Right knee to chest, and lengthen the leg long to the ceiling.
  • Turn the whole leg out very slightly, and keep it soft.
Action for the One Leg Circle:
  • Breathe in and cross the leg over the body to the opposite shoulder.
  • Breathe out and circle the leg down and around to the start.
  • Five repetitions!
  • Breathe in as you (reverse direction). Leg circles down and across.
  • Breathe out to circle back to the start.
  • Five repetitions!
Classic Pilates Cueing:
  • Cross over, circle up!
  • Zip and hollow! Stabilize your pelvis!
  • Down cross over and up!
Classical Pilates for Beginners: The One Leg Circle
Classic Pilates Technique Online - One Leg Circle from the head Classic Pilates One Leg Circle from the side

Level: Beginner, Repetitions: 6-10.
Previous Exercise:
The Rollup
The Hundred Beginner
(In the Classical Pilates mat sequence, the Rollup preceeds the One Leg Circle).
 Next Exercise:
Roll like a ball-
Come to the sit position, place your hands by your hips and boost yourself forward. Form a bracelet grip with one hand around the other wrist, and hug your lower shins to your body. Classical Pilates Online: The One Leg Circle
(Classical Pilates Technique: The One Leg Circle, Scroll right>>>...)
Purposes:
  • To keep the pelvis motionless in face of a moving leg challenge (requires a strong "powerhouse").
  • Works the hip flexors and quads in opposition to the hamstrings.
Precision Points:
  • Scoop your abdomen deep and "glue" your shoulders and arms to the mat.
  • Concentrate on a stable pelvis.
  • Finesse the circle: Relax the butt muscles & do not lock the knee.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Pain in the groin/anterior thigh; hip arthritis -bend the knee 90-100 degrees and relax the leg muscles. Keep the abs & glutes firing.
  • Tight hamstrings -bend the knee 5-20 degrees.
  • Popping hip - Circle the leg in a small range & turn the leg out as far as it will go.
comknfldheelslifin2 kneestir

Classical Pilates Technique: the One Leg Circle, © Bruce Thomson, EasyVigour Project