One Leg Circle: Pilates Exercise

Video Transcript

"Get ready for the 1-Leg Circle. Bring right knee into chest, extend your legs up. You are going to externally rotate that knee a little bit to access the inner thigh muscles. Arms nice and long. Cross over the mid-line, around, up and stop. If this a problem for you, I want you to bring this other leg up and that's going to anchor your hips down, which is what I want you to do through this whole movement. Around, up, stop at the top, cross over, around, up. And now you are going to reverse direction: up, and around, down and up, around, down and up. And this is the more advanced version: around, up and stop at the top. Around up, stop. Bring your knee in, gracefully switch legs, extend the leg up. Externally rotate that knee. Around, up, stop at the top. Around, up, stop. The whole that navel is going down towards the mat. Around, up, stop. Around, up, stop. And reverse. Cross over, around, up. Cross over, around, up. Cross over, around, up. And one more time. Excellent. "