- Difficulty: Intermediate
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3 each direction
- Warning: May not be ideal for some hip or low back issues.
- Questions: Contact us here
Leg Series: Helicopter on the Small Barrel
The Pilates Leg Series on the Pilates Small Barrel and Spine Corrector has many exercises. Some are great for when you’re new. And some are there to challenge you as your practice grows. Helicopter is a fun exercise that is a great challenge to the strength you’ll develop. Done too early and it’s easy to simply do the choreography and not get anything from the exercise. Add this in when you’re ready to challenge the mobility of your hips while utilizing the strength of your legs, hips and center. It’s ok for these circles to be small. It’s better to stay in your strength and not hang out in the grandness of the circles.
Where strength drives choreography. Challenge your coordination and control.
Helicopter is typically done after Bicycle, & Frog to V. So you would already be set up on the Small Barrel when you moved into this exercise. Start from the Frog position on your Small Barrel. Heels hugging together and gaze straight up to the ceiling. Collarbones and shoulders wide on your back.
Frog your legs to the high diagonal as you maintain your gaze to the ceiling. Work one straight leg to the ceiling and the other leg away from you. Circle the legs so that the lower leg becomes the higher leg and the higher leg becomes the lower leg. Bring both legs together reaching for the ceiling. Then switch and repeat.
For example, reach your right leg to the ceiling and your left leg to the mat. Circle the legs one time so the left is to the ceiling and right leg is reaching to the mat. Then bring both legs together. After lower the left leg to the mat and reach the right leg to the ceiling. This should allow you to change direction of the helicopter with each rep.
When done, Frog back in to reset and move to Hip Twist.
Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!
