- Difficulty: Intermediate/Advanced
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3 each direction
- Warning: Not ideal for most shoulder and some low back issues.
- Questions: Contact us here
Hip Circles on the Spine Corrector
Pilates Hip Circles on the Mat is one of the most dynamic and challenging exercises. What tends to happen when an exercise challenges us we slow down to “control” it. However, Hip Circles is an exercise you want to keep the rhythm and work your strength. Using the Pilates Spine Corrector to work your Hip Circles really helps. The handles allow you to hold/reach into something more stable than just pressing your hands into the mat. The crease of the Spine Corrector holds your pelvis in place so that you don’t have to simultaneously hold your longest round shape and circle your legs at the same time. Before you spend too much time training your Hip Circles on the Mat use the Spine Corrector to feel out what is possible in your body. Then when you’re feeling more confident hit your mat!
Use the barrel to see how big you can make circles from your center!
Sitting in the crease of the Spine Corrector slightly behind your tailbone, place hands on the handles and reach your legs to straight hugging your heels together and toes slightly apart. Lift chest! Ideally, toes in line with the eyes or higher if needed.
Reaching into your arms from your back, lifting your chest up circle your legs to the right, down around to the leg and back to center then reverse. After 2-3 sets reach your arms forward and find a Teaser. Instead of trying to slow your circles down or make them too small. Let each set be an opportunity to challenge your pace and the size of your circles from your hamstrings, inner thighs, glutes and stomach.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
