Single Leg Circles is not the easiest exercise in Pilates to decipher what is going wrong. There are a lot of things happening and it's easy to focus only on the circles or the center and forget about the whole body. So, when I discovered how to use the C-shaper to not only connect me to my center but to also learn how to use my whole body in each exercise, I fell in love with the work required to do Single Leg Circles! When you set yourself up in the C-shaper and find your longest spine you'll also discover your seat in a new way too!
Press down with your "standing leg" as you pull back into your center
Most people complain of their hip "popping" during the Single Leg Circles. This is happening because they are not fully connected to their seat. But, when you are on your Mat which is flat, it is hard to find your seat, center, and circle the leg without getting "grippy." But, when you lay in your C-shaper and find length from your back out to your feet and your back up and out of your head, you'll find it much easier to ground through your "standing" leg. Lie on your back, connect your whole spine and mid-back to the C-shaper and bend one knee, pressing your foot into the mat.
As you circle the opposite leg focus on what wants to pull off your C-shaper. Is it your opposite hip? Or, maybe, it is your opposite rib? Try not to "bear down" into the C-shaper. Instead, focus on lengthening your front and back to create connection and strength to your equipment. Circle your leg from your seat out. This will eliminate the "popping" in your hip because your leg with be connected to your seat and not grabbing in your hip. Circle your leg five times in each direction and switch. Then try to do this exercise flat on the mat and still feel this connection.
Be sure to check out more of my C-Shaper workout videos. I want to help you continue your C-Shaper Pilates training!