Side-Lying Leg Circles
Side-Lying Leg Circles is a classic Pilates exercise that focuses on strengthening the hips, thighs and core muscles. This exercise improves flexibility and stability in the lower body and is ideal for toning the legs and improving hip mobility.
Correct Execution of Side-Lying Leg Circles
Follow these steps to perform Side-Lying Leg Circles correctly:
- Lie on your right side with your legs extended and stacked on top of each other.
- Support the head with your right arm, either by resting it on your upper arm or by bending the elbow and placing the hand under the head.
- Place your left hand in front of your chest on the floor for balance.
- Raise your left leg to hip height, keeping it straight and pointing your toes.
- Start drawing small circles with your left leg in one direction and perform 8-10 circles.
- Then change direction and perform another 8-10 circles.
- Lower the leg and repeat the exercise on the opposite side.
Common Mistakes to Avoid
To get the most out of Side-Lying Leg Circles, avoid the following mistakes:
- Movement of the hips: Make sure that the hips remain stable and do not rock back and forth during the exercise.
- Too big circles: Start with small, controlled circles to maintain proper form and avoid strain.
- Tension in the upper body: Keep the upper body relaxed and avoid tensing the shoulders.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Bend the lower leg for extra stability while doing the circles with the upper leg.
- Advanced: Increase the size of the circles or add ankle weights to increase resistance.
Number of Repetitions and Sets
Perform 2-3 sets of 8-10 circles in each direction on each side. Gradually increase the number as your strength and endurance improve.
Breathing
Breathe evenly and controlled throughout the exercise. Inhale as you prepare the movement and exhale as you perform the circles.
Video Demonstration
Watch this video for a visual guide to properly performing Side-Lying Leg Circles: