Pilates: One Leg Circle

Step 1: To prepare

Lie down on your mat with your knees bent, arms resting on the floor by your sides and back in imprint.

This is the starting position for the basic version of the exercise which is recommendable for beginners or people with tight hamstrings or a tight lower back.

Step 2: The exercise version one

Gently lift one foot towards the ceiling, now inhale taking the leg across your body and exhale to complete a circle, bringing the leg back round to the start. Inhale drawing the leg across again and exhale to complete the circle.

Do the same thing one more time and then reverse.

Inhale to take the leg slightly out, exhale to complete the circle in the opposite direction. Inhale, take the leg away from your centre and exhale to complete the circle. Also do this one more time and when you finish, change sides and repeat the whole exercise on the other leg.

Pay particular attention to your pelvis throughout the exercise. It shouldn't move at all. The rotation starts and finishes in the hip joint and not by wobbling the pelvis.

Step 3: The exercise version two

For the full exercise, stretch out both of your legs along the mat and lift one above your centre.

Now inhale taking the leg across your body, and exhale to complete a circle, bringing the leg back round to the start. Inhale drawing the leg across again and exhale to complete the circle.

Do the same thing one more time and then reverse.

Inhale to take the leg slightly out, exhale to complete the circle in the opposite direction. Inhale, take the leg away from your centre and exhale to complete the circle.

Also do this one more time and when you finish, change sides and repeat the whole exercise on the other leg.

When you finish bring the leg down and relax.