Single-leg Circles
(2.75)
through 4 votes
through 4 votes
muscles: | Abductors |
---|---|
auxiliary muscles: | Rectus Abdominis, Adductors |
required: | Doable Without Equipment And Weights |
optional: | Weight Cuffs |
fitness level: | Easy |
exercise type: | Strength |
Variations available (10) |
General And Specifics
- this pilates exercise predominantly strengthens the hip muscles, the lower abs and the adductors
- moreover, the hamstrings are stretched
Starting Position
- lay your back on the ground or a fitness mat
- the legs are stretched out and also lie on the floor (alternatively, you can bend one leg and rest the foot on the mat)
- rest the arms next to the body
Correct Execution
- now brace the abs and lift one stretched leg until it is vertical to the ground (according to your flexibility the angle can vary)
- make some clockwise direction circles, small ones or bigger if you can, after that, some counterclockwise ones
- keep the body stable
- lay down the legs after several circles
- do the same amount of circles with the other leg then
tip for the workout
- use weight cuffs or lift the arms to impede the abductor training, this requires the core more