Supine One Leg Circles
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How To Teach Supine One Leg Circles Pilates Exercise
Position: 4 of 34
Previous Position: Roll Over
Next Position: Rolling Back
Also Known As: Single Leg Circle
Category: Pilates Matwork
Level: Beginner
Benefits: Pelvic stabilisation. Mobilisation of the hip joint.
Precautions: Lower back injury.
6 Teaching Steps For Supine One Leg Circles Pilates Exercise: Infographic
Step 1: Lie On Back
Lay flat on your back with arms by your side.
Step 2: One Leg Straight
One leg is straight on the mat with the foot flexed and the other leg up towards the ceiling.
Step 3: Circle
Circle the top leg across the body, down, and around while keeping the pelvis stable for 5 circles.
Step 4: Reverse Circle
Reverse circle in the other direction, circling the leg away from the body, down, and around.
Step 5: Repeat
Repeat on the other leg.
Step 6: Start
Return to the start position.
2 Top Teaching Tips For Supine One Leg Circles Pilates Exercise
Tip 1: Say This To Your Students
One Leg Circle looks easy but appearances can be deceiving.
Tip 2: Level Shoulders & Pelvis
Keep your shoulders and pelvis level during the leg circling to allow your abdominal muscles to go to work. If you feel yourself rocking and rolling during the leg circling, reduce the circles and engage the core more.
6 Beginner Modifications For Supine One Leg Circles Pilates Exercise
Beginner Modification 1: Leg Bent
Keep the non-circling leg bent with the foot flat on the mat to provide pelvis stability.
Beginner Modification 2: Leg Bent
Let the circling leg be slightly bent (instead of straight).
Beginner Modification 3: Straighten & Bend
Occasionally straighten and bend the leg (to give yourself a few seconds in the full expression of the exercise).
Beginner Modification 4: Knee Stirs
Knee Stirs Exercise
Beginner Modification 5: Supine Pelvic Tilt
Supine Pelvic Tilt Exercise
Beginner Modification 6: One Leg Stretch
One Leg Stretch Exercise
2 Advanced Modifications For Supine One Leg Circles Pilates Exercise
Advanced Modification 1: Circle
Gradually increase the size of the circle you make.
Advanced Modification 2: Band
One leg stretch using a resistance band
“Lazy breathing converts the lungs, literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs.” – Joseph Pilates
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
