Single Leg Circles on the Pilates Mat gets even bigger than we thought! Most people struggle with this version, it's actually THE version of Single Leg Circles. But, most people have hip clicks, things going on in their back and so this version may not be an option for most people in the beginning or even in the middle. But, if you have been doing Pilates for a while and you feel like you have a grasp of Single Leg Circles then give this version a go. Make sure you're working from your waist and not your inner hip. And, focus on the opposite hip grounding down too!
Reach you hip up and over and find a twist in your waist.
Laying on your back with your arms down by your side or reaching up into the handles. Arms are always reaching from your back. One leg reaching long, foot flexed. The other leg up to the sky, foot pointed. Without moving your opposite hip lift your left hip up and reach your left leg across your body to the right. Sweep the leg down and around then up and repeat. After 5 reverse directions then switch.
Something to be mindful of is that it's easy to cross the body with the leg and then the hip lifts up. This is not the same. You want the leg to reach from the hip and waist. Also, as the hip comes down and the leg comes up watch that your hip isn't also hiking up with it? This is all part of the challenge. It's easy to grip in the hip flexors to pull the hip across. But, it's key that the hip lefts and allows the leg to find its reach without gripping and changing the position of the hips. Another thing to pay attention to is finding your waist fully on the mat after you do the circle. The body might want to keep a gap.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!