Leg Circles Reformer
| Category: | Reformer |
|---|---|
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Reformer |
| Types: | Hip Opener, Seated & Floor, Strengthen, Supine |
| Anatomy: | Core, Hips, Lower Back, Psoas |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Therapy: | Leg Congestion, Sciatica, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
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.
Improves hip mobility and core control.
Beginner: Use lighter tension for easier pelvic control. Intermediate: Hold legs at 90 degrees for two seconds. Advanced: Lower legs closer to carriage without pelvic shift.
Low-back or hip pain.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Level 1/2 reformer
- 15 Minute Reformer Challenge: For beginners
- 15 Minute Reformer + Arc Challenge: For beginners
- 15 Minute Reformer Longbox Challenge
- Beginner Reformer
- opt
- Reformer Exercises
- Julie before Easter
- Advanced - bis/tris 8/4
- Ask Genie2
- V2 Mixed Level
- V1 Mixed Level
- flow 1.5
- Reformer Exercises
- V2 Mixed Level
- Julie
- Reformer Intro Session Sequences
- Reformer 1
- basic
- 90 mins Reformer Exercises
- Alan and Hilary - 23 November
- Alan and Hilary - 23 November
- Reformer
- Reformer
- Keith Feb 10th
- Reformer Exercises
- Reformer
- Sue and Mike - 22 February
- Sue and Mike - 22 Feb 2020
- mai pilates
- Maya - 14 November 2020
- CP Reformer Flow 1
- Reformer Exercises
- Demo 2
- Reformer Exercises
- CP Reformer Flow 1-shared
- Beginners reformer
- Beginners reformer
- Beginners reformer2
- CP Reformer Flow 1-saturday
- Beginners reformer2
- Beginners reformer2
- Beginners reformer2
- Beginners Reformer Footwork-->Straps Arms+Legs
- Beginners Reformer Footwork-->Straps Arms+Legs
- Apprentice Test Out
- Beginners Reformer Footwork-->Straps Arms+Legs
- Beginner Reformer Footwork - Straps - Short Spine
- CP Reformer Flow 1-saturday
- CP Reformer Flow 1-saturday
- 1st reformer flow
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 Beginner
- flow 1.5
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 CF2
- reformer beginner side lying 1
- CP Flow 1.5
- reformer arms and abs
- CP Reformer Flow 1-saturday
- Flow 1-B
- Flow 1-A
- Flow 1-A
- Flow 1-B
- Grazielli
- Beginners reformer2
- Reformer Exercises
- Debbie October 2020
- 1st reformer flow
- Beginners Reformer
- CP Reformer Flow 1-CF
- Flow 1-A
- Beginners Reformer Footwork-->Straps Arms+Legs
- 1st reformer flow
- Essential reformed
- Beginners Reformer
- reformer beginner side lying 1
- Beginners reformer2
- Reformer 2
- Reformer
- 90 mins Reformer Exercises
- Reformer Exercises
- Level 1/2 reformer
- Beginners reformer2
- ADORE YOUR CORE
- Beginner
- Debbie October 2020
- Beginners reformer2
- CP Reformer Flow 1-shared
- CP Reformer Flow 1-CF
- 15 Minute Reformer Challenge: For beginners
- Beginners reformer2
- CP Reformer Flow 1-CF
- CP Reformer Flow 1 CF2
- Beginner Reformer Footwork - Straps - Short Spine
- CP Reformer Flow 1-shared
- Reformer Exercises
- Beginners Reformer Footwork-->Straps Arms+Legs
- Level 3 Reformer
- Level 3 Reformer Series
Leg Circles on Reformer: 30 Modifications for All Levels
Leg Circles on Reformer is a classic Pilates control exercise from the original Reformer Pilates Card Deck, which features 48 reformer exercises designed to build strength, stability, and smooth movement quality.
This movement is all about the legs moving freely while the pelvis stays calm. You’ll 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.
The setup is simple: lie on your back with long loops on your feet. 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.
Below are 30 unique modifications for Leg Circles on Reformer, offering options for beginners, intermediate movers, and advanced practitioners.
10 Beginner Modifications For Leg Circles on Reformer
Beginner Modification 1: Lighter Spring Choice
Use lighter tension for easier pelvic control.
Beginner Modification 2: Smaller Circle Size
Make smaller circles to keep pelvis steady.
Beginner Modification 3: Bend Knees Slightly
Soft knees reduce hip flexor strain.
Beginner Modification 4: Keep Legs Higher
Circle higher to avoid low back movement.
Beginner Modification 5: Reduce Turnout
Turn legs out less for better knee alignment.
Beginner Modification 6: Hands Under Hips Support
Place hands under pelvis for stability.
Beginner Modification 7: Slow Tempo Reps
Circle slowly to avoid momentum.
Beginner Modification 8: One Direction Only
Practise one direction until control improves.
Beginner Modification 9: Shorter Set Count
Do fewer circles and keep them precise.
Beginner Modification 10: Pause and Reset at Top
Reset neutral pelvis at 90 degrees each rep.
10 Intermediate Modifications For Leg Circles on Reformer
Intermediate Modification 1: Two-Second Hold at Top
Hold legs at 90 degrees for two seconds.
Intermediate Modification 2: Slow Return Control
Return legs to top for four steady counts.
Intermediate Modification 3: Lower Legs Slightly Before Circle
Lower two inches, then begin the circle.
Intermediate Modification 4: Keep Strap Tension Even
Maintain consistent strap tension throughout.
Intermediate Modification 5: One Breath Per Circle
Exhale around, inhale up to the top.
Intermediate Modification 6: Add Inner Thigh Squeeze
Lightly squeeze heels together during return.
Intermediate Modification 7: Add Small Top Pulses
Pulse one inch at top ten times.
Intermediate Modification 8: Reverse Direction Without Pause
Switch direction smoothly mid-set.
Intermediate Modification 9: Carriage Silence Goal
Move without clunks or sudden stops.
Intermediate Modification 10: Longer Set Endurance
Build up to twenty controlled circles.
10 Advanced Modifications For Leg Circles on Reformer
Advanced Modification 1: Lower Legs Closer to Carriage
Lower legs closer to carriage without pelvic shift.
Advanced Modification 2: Add Small Hip Lift at Ninety
Add a small hip lift at ninety degrees.
Advanced Modification 3: Pause at Bottom and Hold
Pause at bottom and hold two breaths.
Advanced Modification 4: Double Circle Each Rep
Circle twice before returning to 90 degrees.
Advanced Modification 5: Single-Leg Circle Alternating
Circle one leg at a time, switch each rep.
Advanced Modification 6: Faster Tempo With Control
Circle faster while keeping pelvis stable.
Advanced Modification 7: Add Scissor Between Circles
Scissor legs once between each circle.
Advanced Modification 8: Tempo Challenge Counts
Four counts down, four counts around, four up.
Advanced Modification 9: Hold Top Five Breaths
Hold at 90 degrees for five slow breaths.
Advanced Modification 10: Extended Endurance Set
Double reps without losing neutral pelvis.
George’s Conclusion and the Reformer Pilates Card Deck
Leg Circles on Reformer 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.
Use the beginner modifications to keep things stable and supported, the intermediate variations to refine precision and endurance, and the advanced options to increase challenge through lower ranges, holds, hip lifts, single-leg work, and faster tempo, without losing control.
The Reformer Pilates Card Deck includes 48 essential reformer exercises, and with layered modifications like these, it’s your complete library for classes, privates, and home practice.
