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Leg Series Circles on the Pilates Spine Corrector

IntermediateStrengthTier T3

A leg circle on a Pilates spine corrector. You lie with your hips on the apex holding the handles, frog your legs out to the high diagonal, lift them high, open them wide, then hug them together.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie draped back over the spine corrector with the hips on the apex, heels together and knees apart in the frog position, hands holding the side handles and the gaze to the ceiling.
  • Hold the handles and find width in the upper back.
  1. A woman lies draped back over the spine corrector, hips on the apex, knees bent wide in a frog with the heels together, hands holding the side handles and her gaze to the ceiling.

    Step 1 of 5

    Lie over the arc with the hips on the apex, heels together, knees apart, holding the handles, gaze up.

  2. Her legs are straight and lifted nearly vertical above her, toes pointed, while her pelvis and back stay on the arc and her hands hold the handles.

    Step 2 of 5

    Frog the legs out to the high diagonal then lift them as high as the pelvis stays on the barrel.

  3. Her legs are opened wide apart at the bottom of the circle, roughly mat width, still straight with the pelvis anchored.

    Step 3 of 5

    Open the legs as wide as the mat without hanging in the flexibility.

  4. Her legs are sweeping back together toward the lifted line, still straight and rising, the circle completing to repeat.

    Step 4 of 5

    Reach the legs away, hug them together and lift back up to repeat, then reverse.

  5. A woman lies draped back over the spine corrector, hips on the apex, knees bent wide in a frog with the heels together, hands holding the side handles and her gaze to the ceiling.

    Step 5 of 5

    Lie over the arc with the hips on the apex, heels together, knees apart, holding the handles, gaze up.

Safety Information

Warning: it may not be ideal for some low back or hip issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.