Video: Bosu Ball Exercises: Single Leg Circles

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Single leg circles are a Pilates exercise also modified for the Bosu Ball. Firm up legs with these single leg circle Bosu Ball exercise combinations and tips from a personal trainer in this free fitness video.

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Video Transcript

Hi I'm going to demonstrate how to do a single leg bridge with leg circles. Take your feet place them on top of the ball, let your body roll all the way down. You want to be pretty close to the ball and your bottom is almost touching the ball. You are going to lift up into a bridge, hands are going to walk down the floor, middle finger is almost touching that ball, chest open shoulders down the spine, one leg stays on the ball and one leg lifts. We are going to lengthen to the tip of your toe, keep the abs on tight, circle around about the size of a beach ball and come back up to center. This is a Pilates move and we are going to nice and slow control the movement in the hips and up. Try not to let your legs wobble all over the place and think about circling around and again the sides of a beach ball and lift up. If you need more stabilization hands on your hips, elbows drawn down into the floor, chest open and I'm going to circle around and up. If you want to make this move more challenging push up on to he ball of your foot with the foot on the ball circle around and come up. This is using all the muscles in your inner thighs, in your hamstrings and in your gluts on the legs on the ball. The leg that is moving and doing the circles is actually just trying to take your mind off of the motion and make those legs work because it is closer to the ball. So take your time doing the motion. We are going to do about 5 to 10 repetitions out and 5 to 10 repetitions inward and then switch legs. Do 2 to 3 sets on each side and you'll really feel that in the working leg that is on the ball and your hamstring, inner thighs and glut so this works three muscles at once. Enjoy that move and try it on the floor as well if you want to if you need a little bit less resistance with the bosu ball and that is how we do our single leg circles with the bridge.

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Bosu Ball Exercises: Single Leg Circles

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