Leg Circles

Leg Circles is a classic Pilates exercise that strengthens the hips, leg muscles and core. The exercise focuses on stabilizing the pelvis while drawing circles in the air with the leg. This exercise is great for improving hip mobility and strengthening the core muscles.

Correct execution

How to perform Leg Circles correctly:

1. Lie flat on your back with your arms at your sides and your legs stretched out.
2. Lift one leg straight up towards the ceiling, while the other leg rests on the floor.
3. Draw circles with the raised leg, start small and gradually increase the size.
4. Make sure your hips stay stable and don't move.
5. Repeat circles in the opposite direction after a set number of repetitions, then switch legs.

Common mistakes

Avoid these common mistakes to ensure proper technique:

• Moving hips: Keep the hips still, so that only the leg moves.
• For large circles: Start with small circles for better control.
• Use of speed: Perform circles slowly and controlled to avoid using momentum.

Video Demonstrations

Watch these videos to learn proper technique for Leg Circles :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Keep circles small and bend your knees if you have tight hamstrings.
• Advanced: Increase the size of the circles or perform the exercise with both legs lifted at the same time.

Number of repetitions and sets

Perform Leg Circles in 2-3 sets of 5-10 circles in each direction per leg. Focus on stability and control throughout the exercise.

Breathing technique

Inhale when you start the circle and exhale when you complete it. This helps engage the core throughout the exercise.