Intermediate Pilates - Single Leg Circles

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Transcripts

Dori; Hi I'm Dori and this is intermediate pilates. Right now, I'm going to show you how to do pilates single leg circle. So seat yourself in the middle of the pilates mat, grab on to your hamstrings and unroll your vertebra one at a time nice and easy elongating yourself along the entire length of the mat. Take a nice big stretch, inhale and exhale, take a torso tilt here to engage those abs, just like we usually do and bring those arms open to a T position. You are going to start by leaving your left foot connected with the pilates mat, nice and long and lift and right leg straight up, toe is pointed, leg is nice and straight and now you are simply going to do is going to make a circle with your leg about the size of a beach ball, going counter clockwise first. Inhale and exhale going counter clockwise, good, two more like this inhale and exhale counter clockwise nice and easy. Last one, you are going to barely pause at the top, inhale and exhale pause at the top just for little bit and now you are going to rotate to the right, and over to the left and pause at the top but the size is a pretty big beach balls, your circle and two more inhale and exhale. Make sure you are not moving those hips. Last one, good job pause at the top, bring the toe in towards the knee and switch, so the right leg is going to be elongated, left leg comes up nice and straight, toe is pointed, inhale and exhale, you are going to cross the center line of the body, first going to the right, to the bottom of the circle, over to the left and pause at the top, to the right, to the bottom of the circle, to the left and up at the top. Two more, good job. Last one inhale and exhale, keep those abs engaged, pause at the top. Now, reverse the going counter clockwise and over pause at the top, inhale and exhale to the left. Inhale and exhale. One more and you are almost done, great job, inhale and exhale. Bring the left knee in, the right knee in, bring those knees into the chest for little stretch and slowly roll up sitting up nice and tall, let's go ahead and move on to the Genie pilates exercise.

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