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Single Foot in Strap: Leg Circles on the Reformer

Home  »  Pilates Reformer Exercises | Free Tutorials   »   Single Foot in Strap: Leg Circles on the Reformer
  • August 2, 2021
Leg-Circles-Single-Foot-in-Strap-Reformer Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 3-5 in each direction
  • Warning: Not ideal for some knee or back issues.
  • Questions: Contact us here

Frog and Leg Circles Single Foot in Strap on the Reformer

Frogs and Circles, also known as Feet in Straps on the Pilates Reformer is one of the top favorites. But, maybe those Frog and Circle lovers haven’t tried it with only one strap? Single Leg Feet in Straps or Single Leg Circles on the Reformer will challenge your entire body to not only stay on the Reformer but also stay in control of the springs. If you have been wondering if one of your sides is going along for the ride this variation of Frogs and Circles is for you. Make sure you do it on both sides and feel free to do it extra on the side that needs it.

Reach from your center into the strap, bigger circles are not better.

-Lesley Logan

The set up is almost the same as the two legged version of the Frogs and Circles. In fact, it’s best to do this after you have done a few reps of your Feet in Straps exercises before doing the Single Leg version. You should have two springs already on. And, your extension straps on. If coming from Frogs and Circles, bend your knees in and take one strap off and place it on the hook. “Frog” back out. One leg will have a strap and one will not.

From here you can either circle both legs as if they both had straps. Up, open around and together. Repeat and reverse. Or, you can leave the leg without the strap reach and hold while the leg with the strap circles. Make sure you draw 3-5 circles in both directions. Hug your heels together, frog back in and then switch so the other strap goes on the other leg. Frog back out and repeat 3-5 circles in each direction. If you notice that one leg/side needs more practice then repeat on that side. This is a great exercise to help you see and practice which side needs more strength and support for other single leg variations.

Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

FALL BETTER

Online Mat & Reformer Pilates Class Descriptions:

My goal in teaching Pilates is to help you fall better! And, also so you can use a bathroom anywhere in the world. The truth is you're gonna trip. You are going to miss a step. But, we can train our body to respond to these instances and skip the fall altogether. Or, if we do fall land better!

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

1, 2, BUCKLE MY SHOE

Online Mat & Reformer Pilates Class Descriptions:

Do you remember this nursery rhyme?

Well, by the time we do
buckle shoes - HIPS & REACHING
shut doors - ROTATIONS, PUSH & PULL
pick up sticks - STRENGTH & STRETCH,
lay ‘em straight - ALIGNMENT
… then start all over again - HA! We’re doing Pilates!
And that’ll be our focus as we apply this kids’ rhyme to our Mat and Reformer classes.

Please have a resistance loop. (A tied Theraband or leggings work great, too)

Extra points if you sing along!

See you in class,
Tami

OPPOSITES ATTRACT

ONLINE MAT, REFORMER, TOWER/CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

In Pilates you’ll often find that exercises are grouped together or placed in a particular order so that we can move in opposite directions…and work opposing muscles. Think Roll Up & Roll Over on the Mat, the Rowing Series on the Reformer, Swan & Teaser on the Wunda Chair, or Push Through on the Cadillac/Tower. Let’s explore how those opposites help keep our muscles flexible while helping us get stronger.

Props needed:
Mat: dowel
Reformer: pole
Tower: None
Chair: Reformer Box (not absolutely necessary, can be done without), Mat, Wall for support and if applicable Yoga Block or 2 x 4 (for petite people and for building up some exercises

See ya in class,
xx-LL

BEETLEJUICE, BEETLEJUICE, BEETLEJUICE

Online Mat, Reformer, Tower/Cadillac & Wunda Chair Pilates Class Descriptions:

“It’s showtime!”

We’ll do 3 reps of each exercise and then banish it from the rest of the workout…UNLESS one of your teachers shouts out “Beetlejuice, Beetlejuice, Beetlejuice” - if this happens, they might bring back one of the exercises you’ve already done!!! Let’s hope it’s one you love and not one you were hoping would stay banished!

No props needed.

See ya in class,
xx-LL

STRETCH THE BODY'S TENDON

Online Mat & Reformer Pilates Class Descriptions:

An exercise many are ready for but gets a little scary to do is the Tendon Stretch on the Reformer. Mat lovers I got you!! Its your Open Leg Rocker, Double Straight leg stretch and something special I've got for you!!!

No matter which class you take we are going to explore how we stretch from our heels to the crown of our head, our body's tendon! We'll also cover where to look in exercises

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

WRISTS, HANDS, FINGERS, NOW WHAT?

Online Mat & Reformer Pilates Class Descriptions:

It’s so interesting how what we do with our fingers can make an exercise feel different! In this week’s workouts, we’ll play with the placement of our wrists hands and fingers to feel how the placement changes the connections we get to our upper back and ultimately or center.

Props: Pole

See you in class,
Megan

WRISTS, HANDS, FINGERS, NOW WHAT?

Online Mat & Reformer Pilates Class Descriptions:

It’s so interesting how what we do with our fingers can make an exercise feel different! In this week’s workouts, we’ll play with the placement of our wrists hands and fingers to feel how the placement changes the connections we get to our upper back and ultimately or center.

See you in class,
Megan

MAT EQUIPMENT NEEDED: Your awesome self, pole and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FALL BETTER

Online Mat & Reformer Pilates Class Descriptions:

My goal in teaching Pilates is to help you fall better! And, also so you can use a bathroom anywhere in the world. The truth is you're gonna trip. You are going to miss a step. But, we can train our body to respond to these instances and skip the fall altogether. Or, if we do fall land better!

No props needed.

See ya in class,
xx-LL

SSSSNAKE & TWIST

Online Mat & Reformer Pilates Class Descriptions:

On the reformer, there’s an exercise called Snake, and another exercise called Snake & Twist. We’ll build our connections throughout our practice to those 2 exercises. You’ll see how many exercises in your practice are already preparing you for those exercises, or maybe what’s missing that you need.

On the mat, we’ll build up to the Side Bend exercise, and add some variations that are like the Snake exercise on the reformer, or the Snake & Twist exercise on the reformer.

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, foam roller for one exercise variation, so if you don’t have a foam roller, no worries. Repeat the Side Bend exercise, or any variation, or any exercise we’ve already practiced and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

STRETCH THE BODY'S TENDON

Online Mat & Reformer Pilates Class Descriptions:

An exercise many are ready for but gets a little scary to do is the Tendon Stretch on the Reformer. Mat lovers I got you!! Its your Open Leg Rocker, Double Straight leg stretch and something special I've got for you!!!

No matter which class you take we are going to explore how we stretch from our heels to the crown of our head, our body's tendon! We'll also cover where to look in exercises

No props needed.

See you in class,
xx-LL

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL