Pilates Exercise of the Month: HIP CIRCLES

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Purpose: Hip Circles focus on the abdominal muscles; stretches the front of the shoulders, across the chest, and down the arms.

 Starting Position: Sit in a V position with the arms extended behind the body, hands resting on floor; fingers face away from body. The legs are together, about an 60 degree angle from the floor.

  1. Inhale; move your legs down and around to the right.
  1. Exhale, complete the circle, bringing the legs to the left and back up to the starting V position.
  1. Complete 3-5 sets.

Visualization: Imagine your hands are stuck in cement and you are unable to move your torso except to keep it lifting to the ceiling.

 Head to Toe Checklist:

*  Begin small, increasing circles as you gain strength.

*  Circling the legs too low will compromise your abdominals.

*  Don’t let the upper body collapse.

*  Press the shoulders down and away from your ears.

Modifications:

Prop yourself up on your elbows if maintaining straight arms is too difficult

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