How to Do Physioball Pilates Leg Circles

Pilates leg circles are a common exercise used in many Pilates classes. They help to strengthen the core muscles as you work to keep your back flat on the floor. They also help to tone the inner and outer thigh muscles. Doing Pilates leg circles with a physio ball makes it a much more challenging exercise as you strive to hold onto the ball throughout the movement.

Difficulty: Easy

Instructions

Things You'll Need:

• A physio ball. The larger the ball you use, the more challenging this exercise is.

1. Lie on the floor on your back with your knees bent and your feet flat on the floor. Place the ball between your knees and feet.

2. Holding onto the ball, bring your knees into your chest. and then extend the legs straight up. Some find it easier to hold the ball with their knees and others find it better to hold on with the ankles. Find what works best for you.

3. Keep your back pressed down into the floor. Circle the legs to the right for 8 to 12 repetitions. The legs remain straight or you can have a slight bend in the knees. Repeat this to the left.

4. Executing big circles makes this exercise more challenging for your core muscles. However, to protect your back, it is essential that you keep your back flat on the floor. If you do this exercise on a regular basis, you will become stronger and able to do bigger circles.

5. Do not hold your breath. Breathe evenly, in and out, throughout this exercise.

Tips & Warnings

• Use caution with this exercise if you have any back injuries or sensitivities.
• If you need more back support, try placing your hands underneath your hips.
• Remember to maintain a pelvic tilt throughput this exercise to avoid injuring your back.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!