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Step 1
Lie on your mat with your knees bent. Your spine should be in the neutral position and your navel pulled in. Be sure that your face is looking straight up and that your neck is not bent down in any way. Your arms should be resting along your side.
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Step 2
Extend your right leg toward the ceiling and point your toe. Keep a soft bend in your knee. Forcing your leg straight is not good for your leg and inhibits your ability to do the exercise properly.
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Step 3
Turn your knee away from your body where you're able to see the inside of your knee. This turn should not be uncomfortable, but can seem a bit awkward.
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Step 4
Inhale slowly and make a circle moving first toward your left leg. Make the circle as large as you can to remain comfortable. Be sure to keep your knee facing the wall the entire time. You'll want to make 3 to 5 circles in this direction.
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Step 5
Switch directions and make the same number of circles in the opposite direction. These circles should be the same size as the original circles to maintain consistency of muscle tone. If you find that you cannot make circles in the opposite direction of the same size, then make smaller ones the next time out.
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Step 6
Change legs and do the single circle with the left leg for the same number of repetitions. Work a couple of sets of this exercise into your Pilates routine to help you work on your control and strength. Though this exercise seems simple, it does require some strength in your legs.
