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Hip Circles on the Pilates Mat

AdvancedBalanceTier T3

You balance in a teaser V-seat on a mat with your legs hugged together at about eye height. You circle your arms back toward the mat without using them for support. You steer your legs to one side and sweep them around in a circle.

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • From the teaser V-seat, hold the posture and circle the arms back to the mat - reaching back, not holding the body up.
  • Keep the legs hugged together at about eye height.
  1. He balances in a V-seat on the mat, his legs hugged together lifted to about eye height, his arms circled back reaching toward the mat without touching it, his chest lifted.

    Step 1 of 5

    From the teaser V-seat, circle your arms back to reach toward the mat without holding you up, legs hugged together at about the height of your eyes.

  2. His hugged legs are carried off to one side, his seat still balanced, his arms still reaching back, his chest still lifted.

    Step 2 of 5

    From the seat, steer your hugged legs to one side as the circle begins, chest lifted and arms still reaching back.

  3. His hugged legs are swept down through the bottom of the circle, his body still balanced on the seat, his arms still reaching back.

    Step 3 of 5

    Continue the circle by sweeping the legs down and around through the bottom of the path, the circle as big as the seat can steer it.

  4. His hugged legs have come back up to eye height completing the circle, his V-seat intact, his arms still reaching back toward the mat.

    Step 4 of 5

    Carry the legs back up to eye height to finish the circle, then reverse the direction for the next circle.

  5. He balances in a V-seat on the mat, his legs hugged together lifted to about eye height, his arms circled back reaching toward the mat without touching it, his chest lifted.

    Step 5 of 5

    From the teaser V-seat, circle your arms back to reach toward the mat without holding you up, legs hugged together at about the height of your eyes.

Safety Information

The circles are steered from the seat, not swung from the legs. If the elbows bend or the shoulders climb, the circle has lost its driver. Warning: this is Advanced and may not suit some shoulder or back 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.