Fitness

PILATES: SINGLE LEG CIRCLE

 

This classic improves the stability of the trunk and pelvis. It exercises the abdominals especially the obliques, develops control over the flexor muscles of the hip, strengthens the leg at the height of the hip joint, stretching the tensor of the fascia lata.

Preparation: In supine tendon, arms to the sides of the body. Legs stretched with pointed toes. Relaxed shoulders. Inhaling flexes the right leg to 90º and exhaling connects the center and stretches the leg to the ceiling. (If necessary, the exercise will be modified by flexing the leg that rests on the floor)

Action: Inhale and cross the midline of the body, slightly bringing the leg to the opposite shoulder. Exhale connecting the center and draw a circle outwards and upwards back to the center. Keep the pelvis completely stable, as if it were lead, heavy on the mat, relaxed shoulders and connected shoulder blades. Repeat five times and then change direction. Now when inhaling open the leg out and exhaling trace the circle back to the center again. Repeat five more times in this regard. Then change your leg and repeat the whole sequence.

Tips:
Start by drawing small circles and increase the range of motion as you gain more control over the pelvis.
Relax the hip flexor muscles so that the leg moves without tension. (If necessary bend the leg slightly)
Keep the pelvis neutral.
Keep your hips and trunk completely static as you describe the circle. Use the power house to control the movement.
Check that the knee and foot do not turn inward when describing the circles.
Be sure not to lower your leg as much as to bend your back (If necessary, bend the opposite knee to keep the pelvis neutral).
Press on the mat with the palms of the hands (not the shoulders), you will improve the balance.
Do not lift the thorax of the mat.