Pilates Hip Circles

A Pilates mat exercise performed supine with legs lifted, creating circular motions with the hips to develop core stability and hip mobility.

Instructions

1. Lie on your back with your legs lifted toward the ceiling, feet together and legs straight.
2. Place your arms at your sides with palms facing down for stability.
3. Engage your core and slowly circle your legs in one direction, creating a large circle with your hips.
4. Keep the movement controlled and flowing, moving through the full range of motion available.
5. Perform 5-8 circles in one direction, then reverse direction and repeat.

Tips

• Hip circles develop core stability and hip mobility while remaining accessible for beginners.
• Keep your lower back stable by maintaining core engagement throughout the movement.
• The movement should be smooth and controlled, not jerky or rushed.
• Your upper back and head should remain in contact with the mat throughout the exercise.
• If lifting both legs straight is challenging, bend your knees to reduce leverage.
• The size of the circles can be adjusted based on your stability and available range of motion.
• This exercise is excellent as a warm-up or as part of a Pilates mat sequence.
• Focus on moving through your hips and core, not just moving your legs.