Single-leg Circles

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