Big Circles with a Leg Spring on while balancing on your side on the Pilates Cadillac or Tower is going to test your strength and also have a positive effect on your Side Leg Kicks and your Kneeling Side Kicks. For many people drawing a big circle is not easy and it can get really grippy in the hips. But, when you use your Leg Spring to draw your circles you will find that you can tap into more muscles in your hip and center. And, you can train your body on what muscles to turn on when you don't have the springs.
Hug heels together before you draw each circle! Reach into the spring.
Typically you would come into the Big Circles after doing the Small Circles. But if you need to set up you'll lay down on your side along the edge of the mat with your bottom leg towards the front of the mat. Foot flexed and pressed down. Your top leg will go into the spring that is on the pole that you're lined up with. Squeeze your heels together to start. Make sure the top leg is reaching as long as the bottom leg into the spring. Your head is resting on your bicep.
Reach the top leg forward then up back and around without the hip flopping front to back or hip hiking up or down. Once you've drawn one circle before you go into the next circle squeeze your heels together. Then repeat. After you've gone 3-5 times in one direction reverse. Always stopping to squeeze your heels together. This will remove any momentum! If going well add the Bicycle in. When you do your Big Circles on the mat channel this leg spring feeling.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!