It is a classical pilates mat exercise that is beginner friendly. It is also known as one leg circle and is very good for challenging your pelvic stability and core strength.
Muscles worked by Leg Circles
Abdominals (Rectus Abdominis, Transverse Abdominis).
Obliques ( External Obliques, Internal Obliques).
Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis).
Hamstrings (Bicep Femoris, Semi-Tendonosus, Semi-Membranosus).
How to do Leg Circles
Below is how to do a set of leg circle
Step 1: Lie on your back with your legs outstretched on the floor and your arms by your sides. Balance the weight of your body on each side.
Step 2: Engage your core by pulling your abdominals in, pull your left knee towards your chest then extend it toward the ceiling.
Step 3: Inhale and cross the extended leg over the body. The leg should still be facing the ceiling.
Step 4: Exhale and lower the leg in a clockwise circular motion then back to starting position.
Step 5: Do about 5 or 6 clockwise circles, the switch to counter clockwise circles with the same leg to complete a set.
Step 6: After completing the left leg set, return it back to the floor, stretch and start from step 2 with the right leg.
After completing a set on the other, end the workout with a stretch.
If you find this form challenging, you can choose to bend the knee of the outstretched leg and put your foot on the floor.
Benefits of Leg Circles
Core Strength: The core muscles play a vital role in controlling the torso during this movement and are strengthened as a result.
Builds the Leg Muscles: Leg circles targets mainly the leg muscles and helps to develop and strengthen them.
Improves breath control: Like most Pilates workout, it also helps with breathing.
Promotes Balance: It can help to improve the balance of the body.
Better Posture: It helps to strengthen the core which plays a vital role in maintaining proper body posture.
Stronger Hips: It helps to stretch and strengthening the muscles in the hips as a result, it improves the overall function of the hips.
Common Injuries
Back Ache: If the pelvis is raised, it can put unnecessary pressure on the back and lead to ache in that area.
This exercise is not suitable for people in the second and third trimester of pregnancy.
When doing leg circles, the abdominals are required to work hard to control the torso while your leg moves in the hip socket and because of this you have to be careful and well aware of your form at all times when doing this exercise. It can be added to your leg day and ab day routine.
Follow us on Instagram @goldfitness_store1 for more exercise inspiration.
