{"id":56879,"date":"2020-10-30T07:20:41","date_gmt":"2020-10-30T07:20:41","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-circles-reformer\/"},"modified":"2026-03-12T18:42:39","modified_gmt":"2026-03-12T18:42:39","slug":"leg-circles-reformer","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-circles-reformer\/","title":{"rendered":"Leg Circles Reformer"},"content":{"rendered":"<p>Lie on your back with long loops on your feet. Extend legs at 45 degrees with heels together and toes pointed out. Exhale, push legs down, separate them, circle around, and bring them up to 90 degrees. Repeat, reversing the direction. <\/p>\n<h2><strong>Leg Circles on Reformer: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Leg Circles on Reformer<\/strong> is a classic Pilates control exercise from the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features <strong>48 reformer exercises<\/strong> designed to build strength, stability, and smooth movement quality.<\/p>\n<p>This movement is all about the l<strong>egs moving freely while the pelvis stays calm<\/strong>. You\u2019ll train the lower abdominals, inner thighs, glutes, and hip stabilisers, while also improving hip mobility and coordination. The biggest win is keeping the ribcage quiet and the pelvis neutral as the legs sweep down, open, circle, and return to 90 degrees, without rocking, clunking, or gripping.<\/p>\n<p>The setup is simple: <strong>lie on your back with long loops on your feet<\/strong>. Extend legs to about 45 degrees with heels together and toes turned out. Exhale, push legs down, separate, circle around, and bring them up to 90 degrees. Repeat and reverse the direction.<\/p>\n<p>Below are <strong>30 unique modifications<\/strong> for <em>Leg Circles on Reformer<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Leg Circles on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Lighter Spring Choice<\/strong><br \/>\nUse lighter tension for easier pelvic control.<\/p>\n<p><strong>Beginner Modification 2: Smaller Circle Size<\/strong><br \/>\nMake smaller circles to keep pelvis steady.<\/p>\n<p><strong>Beginner Modification 3: Bend Knees Slightly<\/strong><br \/>\nSoft knees reduce hip flexor strain.<\/p>\n<p><strong>Beginner Modification 4: Keep Legs Higher<\/strong><br \/>\nCircle higher to avoid low back movement.<\/p>\n<p><strong>Beginner Modification 5: Reduce Turnout<\/strong><br \/>\nTurn legs out less for better knee alignment.<\/p>\n<p><strong>Beginner Modification 6: Hands Under Hips Support<\/strong><br \/>\nPlace hands under pelvis for stability.<\/p>\n<p><strong>Beginner Modification 7: Slow Tempo Reps<\/strong><br \/>\nCircle slowly to avoid momentum.<\/p>\n<p><strong>Beginner Modification 8: One Direction Only<\/strong><br \/>\nPractise one direction until control improves.<\/p>\n<p><strong>Beginner Modification 9: Shorter Set Count<\/strong><br \/>\nDo fewer circles and keep them precise.<\/p>\n<p><strong>Beginner Modification 10: Pause and Reset at Top<\/strong><br \/>\nReset neutral pelvis at 90 degrees each rep.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Leg Circles on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Two-Second Hold at Top<\/strong><br \/>\nHold legs at 90 degrees for two seconds.<\/p>\n<p><strong>Intermediate Modification 2: Slow Return Control<\/strong><br \/>\nReturn legs to top for four steady counts.<\/p>\n<p><strong>Intermediate Modification 3: Lower Legs Slightly Before Circle<\/strong><br \/>\nLower two inches, then begin the circle.<\/p>\n<p><strong>Intermediate Modification 4: Keep Strap Tension Even<\/strong><br \/>\nMaintain consistent strap tension throughout.<\/p>\n<p><strong>Intermediate Modification 5: One Breath Per Circle<\/strong><br \/>\nExhale around, inhale up to the top.<\/p>\n<p><strong>Intermediate Modification 6: Add Inner Thigh Squeeze<\/strong><br \/>\nLightly squeeze heels together during return.<\/p>\n<p><strong>Intermediate Modification 7: Add Small Top Pulses<\/strong><br \/>\nPulse one inch at top ten times.<\/p>\n<p><strong>Intermediate Modification 8: Reverse Direction Without Pause<\/strong><br \/>\nSwitch direction smoothly mid-set.<\/p>\n<p><strong>Intermediate Modification 9: Carriage Silence Goal<\/strong><br \/>\nMove without clunks or sudden stops.<\/p>\n<p><strong>Intermediate Modification 10: Longer Set Endurance<\/strong><br \/>\nBuild up to twenty controlled circles.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Leg Circles on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Lower Legs Closer to Carriage<\/strong><br \/>\nLower legs closer to carriage without pelvic shift.<\/p>\n<p><strong>Advanced Modification 2: Add Small Hip Lift at Ninety<\/strong><br \/>\nAdd a small hip lift at ninety degrees.<\/p>\n<p><strong>Advanced Modification 3: Pause at Bottom and Hold<\/strong><br \/>\nPause at bottom and hold two breaths.<\/p>\n<p><strong>Advanced Modification 4: Double Circle Each Rep<\/strong><br \/>\nCircle twice before returning to 90 degrees.<\/p>\n<p><strong>Advanced Modification 5: Single-Leg Circle Alternating<\/strong><br \/>\nCircle one leg at a time, switch each rep.<\/p>\n<p><strong>Advanced Modification 6: Faster Tempo With Control<\/strong><br \/>\nCircle faster while keeping pelvis stable.<\/p>\n<p><strong>Advanced Modification 7: Add Scissor Between Circles<\/strong><br \/>\nScissor legs once between each circle.<\/p>\n<p><strong>Advanced Modification 8: Tempo Challenge Counts<\/strong><br \/>\nFour counts down, four counts around, four up.<\/p>\n<p><strong>Advanced Modification 9: Hold Top Five Breaths<\/strong><br \/>\nHold at 90 degrees for five slow breaths.<\/p>\n<p><strong>Advanced Modification 10: Extended Endurance Set<\/strong><br \/>\nDouble reps without losing neutral pelvis.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Leg Circles on Reformer<\/strong> is one of the best exercises for learning true pelvic control. When the legs move smoothly and the pelvis stays quiet, you build deep abdominal strength, hip stability, and clean coordination that carries into almost every other reformer exercise.<\/p>\n<p>Use the <strong>beginner modifications<\/strong> to keep things stable and supported, the <strong>intermediate variations<\/strong> to refine precision and endurance, and the <strong>advanced options<\/strong> to increase challenge through lower ranges, holds, hip lifts, single-leg work, and faster tempo, without losing control.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your back with long loops on your feet. Extend legs at 45 degrees with heels together and toes pointed out. Exhale, push legs down, separate them, circle around, and bring them up to 90 degrees. Repeat, reversing the direction. Leg Circles on Reformer: 30 Modifications for All Levels Leg Circles on Reformer is [&hellip;]<\/p>\n","protected":false},"featured_media":68340,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[43,45,38,49],"pose_anatomy":[54,56,58,61],"pose_chakras":[64,65,66],"pose_therapy":[87,86,90],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-56879","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-psoas","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- 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