Warming Up for the One Leg Circle Pilates Exercise

Video Transcript

"I'm going to be teaching you the "One Leg Circle". The pupose of this exercise is to stretch the backs of your thighs, is to create stability in the 'powerhouse' while your legs are moving. And to create length and strength of your legs. As well as to separate the legs from the 'powerhouse'; moving it independently. First part of this to prepare, your going to bring your right knee into your chest. And stretch it straight to the ceiling. We're going to anchor your hands, your heel, your hips, your shoulders and your head on the floor. And really feel yourself pressing down into the floor. Slight turn out of the leg, and lengthen up. Find the inner thigh and lengthen your big toe, right out from there. Really reach and feel that length of the leg first. And then we want to feel the opposition of the powerhouse, down into the mat, away from the length of the leg. One of the most important parts of this exercise; just really stabilizing through the upper body, pressing your arms down into the mat. And pressing the opposite hip into the mat. Keeping both hips stable and the abdominals drawn in. And this is how we prepare for the "One Leg Circle"."