How to Teach the "Ankle Circles" Pilates Exercise, Including 15 Modifications, and a 30-Minute Workout Plan
Greetings fellow Pilates teacher or serious student.
My name is George Watts. I'm the creator of the Online Pilates Lesson Planner.
The "Ankle Circles" Pilates exercise is essential for enhancing ankle mobility, strengthening the lower legs, and improving overall balance.
In this blog, I’ll explore how to teach the Ankle Circles exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan incorporating this exercise.
Teaching the Ankle Circles Exercise
Step 1: Start Position
Sit or lie down comfortably with legs extended.
Step 2: Flex Feet
Flex your feet, pointing your toes toward the ceiling.
Step 3: Circle Motion
Draw a circle with your toes, moving clockwise.
Step 4: Reverse Circle
After several rotations, switch directions and move counterclockwise.
Step 5: Consistent Motion
Maintain a steady, controlled pace throughout the movement.
Teaching Tips for the Ankle Circles Exercise
Tip 1: Controlled Movement
Ensure movements are slow and controlled for maximum benefit.
Tip 2: Full Range of Motion
Encourage students to use the full range of motion in their ankles.
Tip 3: Breathe Consistently
Remind students to maintain steady breathing during the exercise.
15 Modifications for the Ankle Circles Exercise
Modification 1: Seated Ankle Circles
Perform the ankle circles while seated in a chair.
Modification 2: Standing Support
Stand and hold onto a support while performing ankle circles.
Modification 3: Resistance Band
Use a resistance band around the foot for added resistance.
Modification 4: Ankle Weights
Add ankle weights for increased resistance.
Modification 5: Foam Roller
Place a foam roller under the calf for support.
Modification 6: Double Circles
Perform circles with both ankles simultaneously.
Modification 7: Single-Leg Balance
Stand on one leg while performing circles with the lifted foot.
Modification 8: Supine Position
Lie on your back and lift one leg to perform circles.
Modification 9: Flex & Point
Alternate between flexing and pointing the toes during circles.
Modification 10: Inner & Outer Circles
Focus on inner and outer rotations separately.
Modification 11: Slow & Fast Circles
Alternate between slow and fast rotations.
Modification 12: Combined Movement
Combine ankle circles with toe taps.
Modification 13: Elevated Position
Perform circles with feet elevated on a block.
Modification 14: Partner Resistance
Have a partner provide gentle resistance with their hands.
Modification 15: Crossed Legs
Cross one leg over the other and perform circles with the top foot.
30-Minute Workout Plan With the Ankle Circles Exercise
Warm-Up:
Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.
Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.
Exercise 3: Hip Circles
Finish the warm-up with hip circles, making large circles with your hips to loosen the lower back and hips.
Main Workout:
Exercise 4: Ankle Circles
Start with the Ankle Circles exercise, focusing on slow, controlled movements.
Exercise 5: Modified Ankle Circles with Resistance Band
Incorporate the resistance band around your foot for added challenge.
Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.
Exercise 7: Ankle Circles with Ankle Weights
Perform ankle circles with ankle weights for increased resistance.
Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.
Exercise 9: Ankle Circles with Pulses
Add small pulsing movements during ankle circles to increase intensity.
Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.
Exercise 11: Ankle Circles with Flex & Point
Alternate between flexing and pointing your toes during the circles.
Exercise 12: Bridge Pose
Move into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.
Exercise 13: Seated Ankle Circles
Finish the main workout with seated ankle circles for a gentler version.
Cool Down:
Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.
Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.
Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.
Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.
Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.
All these Pilates exercises are available within the Online Pilates Lesson Planner.
Conclusion
Teaching the Ankle Circles exercise in Pilates requires attention to form and engagement of the lower leg muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.
The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. Users can create their own Pilates workouts in under 5 minutes.
Happy teaching!
