Pilates Single Leg Circles

A lying leg exercise where one leg traces circles in the air to develop hip stability and control.

Instructions

1. Lie on your back on the mat with both legs extended toward the ceiling or with one leg extended and the other bent with foot on the floor.
2. Press your lower back into the mat and engage your core throughout the movement.
3. Lift one leg toward the ceiling, keeping it relatively straight but not locked at the knee.
4. Exhale and draw a circle with your leg, moving it across your body, down, and around in a circular motion.
5. Keep the movement controlled and the circle small enough to maintain spinal stability.
6. Complete half the repetitions circling inward (toward and across your body), then reverse direction.
7. Keep your hips level and avoid rotating your pelvis as the leg moves.
8. Repeat on the other leg.

Tips

• Keep your lower back pressed into the mat to prevent it from arching during the movement.
• The circles should be small and controlled rather than large and loose.
• Move slowly through each circle to maximize control and core engagement.
• Maintain steady breathing throughout; avoid holding your breath.
• If you feel lower back strain, reduce the circle size or keep the non-working leg bent with foot on the floor.
• Press the arms into the mat for additional stability.