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Side Lying Leg Circles Pilates Mat Excercise

side lying leg circles pilates mat exercise

The primary intent of Side Lying Leg Circles is to mobilize and strengthen the hips.

Exercise Overview

Level Beginner
Repetitions 5

Objectives:

  • Strengthen the torso stabilizers.
  • Strengthen the abductor muscles.
  • Teach us to move within a range of motion where we can stay connected to our core.
  • Improve hip adductor control.
  • Challenge pelvic stability.

Precautions:

  • People suffering from bursitis and other conditions may feel uncomfortable lying on their side. In this case, place a woolen blanket or pillow underneath their bottom hip.
  • People experiencing clicking in their hip can try performing smaller circles or moving slower.

Executions:

Note: for small circles, the top leg can be parallel or turned out. For large circles, the top leg must be turned out.

Step-by-step Execution:

Step 1. Lie on your side, shoulders and hips stacked. Lift the top leg to hip height.

side lying leg circles pilates mat exercise start position

Step 2. Inhale and bring the top leg forward. Keep the shoulders, torso and hips still as the top leg moves.

side lying leg circles pilates mat exercise 2

Step 3. Continue to circle the leg up to the highest point without lifting the top hip up or shortening the waist.

side lying leg circles pilates mat exercise 3

Step 4. Exhale and circle the top leg from the middle of the circle back around to the starting position. Repeat 5 times and execute on the other side.

side lying leg circles pilates mat exercise 4