Contents
Pilates Fundamentals
How to Get Started
Pilates Equipment
The Pilates Workout
Pilates Exercises
The Hundred
The Roll-Up
The Rollover
The One-Leg Circle
Rolling Back
The One-Leg Stretch
The Double-Leg Stretch
Spine Stretch
The Rocker with Open Legs
The Corkscrew
The Saw
The Swan Dive
The One-Leg Kick
The Neck Pull
The Scissors
The Bicycle
The Shoulder Bridge
The Jack Knife
The Side Kick
The Teaser
The Hip Twist
Swimming
The Leg Pull (Down)
The Leg Pull (Up)
The Side Kick (Kneeling)
The Side Bend
The Boomerang
The Seal
The Crab
Rocking
The Control Balance
The Push-Up
Pilates Exercise Sequences
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The One-Leg Circle
- Purpose: Develops powerhouse while controlling movement of hip
- Sets: 5–10 repetitions in each direction on each leg
Steps
- Lie on back with arms beside body. Exhale while raising left leg until it’s perpendicular to mat.
- With pointed toe, draw a clockwise circle, inhaling for half the circle and exhaling for the other half. Repeat 5–10 times. Reverse direction of circle with same breathing pattern. Keep circles small enough to maintain stability. Repeat 5–10 times.
- Lower leg toward mat, keeping back straight. Don’t allow leg to touch mat.
- Swing leg up and outward and return it to perpendicular position from step 1.
- Return leg to mat and repeat with right leg.
| Acknowledgments & Disclaimer |
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