Play Circles

Leg Circles is a classic Pilates exercise designed to strengthen the core muscles, improve hip flexibility and promote balance and body control . This exercise works to stabilize the core while performing circular movements with the legs, which requires control and precision. Leg Circles are an excellent exercise for those who want to improve mobility in the hips and build strength in the abdominal and back muscles.

How to perform Leg Circles

Follow these steps to properly perform Leg Circles:

  1. Lie flat on your back with your arms extended at your sides and palms down for support.
  2. Lift one leg up towards the ceiling, keeping it straight and pointing the toes upwards. The other leg lies flat on the floor.
  3. Engage your core and start making small circular movements with the lifted leg. Start by circling clockwise.
  4. After 5-8 circles, change direction and make counterclockwise circles.
  5. Repeat on the other leg after completing both directions.

Keep the movement controlled and focus on using your hips and core to control the circles of the leg. Avoid letting the body rotate or lift off the floor.

Typical mistakes with Leg Circles

Here are some common mistakes to avoid during Leg Circles:

  • Excessive movement of the hips: A common mistake is to allow the hips to tilt or rotate during the exercise. Keep the hips stable by engaging the core muscles.
  • Too big circles: It can be tempting to make big circles, but it can affect control and shape. Start with small circles and focus on precision.
  • Bent leg: Make sure to keep the lifted leg straight throughout the exercise for optimal hip and core muscle activation.

Modifications and Variations

Try these modifications to adapt Leg Circles to your level:

  • Beginner-friendly variation: If the exercise feels challenging, you can try bending the lower leg for extra stability and support.
  • Advanced variation: For a greater challenge, you can try making larger circles with the lifted leg, or put your hands along the side without pressing on the floor.

Repetitions and sets

Leg Circles is a controlled exercise that is all about precision and stability:

  • Aim for 2-3 sets of 5-8 circles per direction on each leg.
  • Gradually increase the number of circles or try larger movements as you become more comfortable.

Breathing technique

Breathing plays an important role in Leg Circles:

Inhale deeply to engage the core and exhale slowly as you bring the leg around in the circles. Controlled breathing helps stabilize the body and increase focus on core activation.

Video: Play Circles Demonstration

Watch this video for a visual guide to properly performing Leg Circles:

Video: Advanced Approach to Leg Circles

Here's a video showing an advanced version of Leg Circles, ideal for those who want a deeper challenge and increased control:

Back to blog