The One Leg Circle is an exercise you probably learned in your very first lesson. I remember that day very well with regard to this exercise.
The Hundred I felt ambivalent about and I found The Roll Up to be ridiculously humbling.
So my first impression of The One Leg Circle was a nice rest after the fr@%&in’ Roll Up. I wasn’t really sure why I was circling my leg, but at least I was lying down.
How bad could I be at this one?
1. The unexpected stomach exercise
I should have paid more attention to Lesa McLaughlin, my teacher as she taught the exercise. I do believe I heard her say
“Use your stomach to lift your leg.”
What?
I can’t understand her… I’m still recovering from the Roll Up. And what does my stomach have to do with my leg anyway?
2. The order of the exercises
Not a big fan of Rolling Like a Ball? Feel more like a brick than a ball? Well, Joe Pilates has given you 4 exercises to ready yourself. In particular, you may underestimate the power of the One-Leg Circle. Use it to your advantage to become your very best Ball.
The Hundred: This is the warm-up. Use your deep breathing and vigorous pumping to really work yourself into a lather. No delicate or polite pumping, please. Challenge yourself. Make yourself warm.
The Roll Up: With the lower body anchored the back can get a wonderful lift and stretch from the waist upwards.
The Roll Over: With the upper body anchored on the handles of the mat, the lower body can get a deep stretch all the way from the back of the ribcage to the toes.
The One Leg Circle: Both ends of the body are anchored in strap and handles. One leg alone reaches to the sky. Remember your mantra:
This is Pilates. You might have to use your stomach.
The One Leg Circle is not about your leg. Either of them. Remember the stretch of the upper body from The Roll Up? And the stretch of the lower body from The Roll Over? Now you’re gonna use them both, one side at a time. Don’t concern yourself with how big/beautiful/yummy your leg circle is. Concentrate instead on whether that leg circle has any connection to your back and stomach. Do some work for that yummy. Better to have a small circle that starts all the way up the side of your back, fiercely connected to the center.
Stomach + One Leg Circle = mmmmm… Rolling Like a Ball!
Rolling Like a Ball: A nice massage for your back after all that hard work and stretching. And considering the exercises that follow this one, your workout won’t stay nice for long…
3. The Corkscrew with One Leg
I always feel what I do with the legs singly in the One Leg Circle, I do with the legs together in the Corkscrew. Here I refer specifically to the Corkscrew done with the hips on the mat. Clearly to accomplish the Corkscrew one must have a strong connection to the center. I don’t recommend taking the lion’s share of your body weight and whipping it around willy-nilly.
I know you would never do that.
So imagine you are doing the Corkscrew with one leg and see if you can stay connected in the One Leg Circle.
Try to forget you are comfortable and lying down.
New Pilates mantra: Make yourself uncomfortable.
Savor the days when a familiar exercise feels like a entirely different delicious experience.
5 Responses
You rock sister, it is so true the leg circle is all about control and scooping in and up with your abs.
Thanks Deborah! Look forward to speaking with you soon 🙂
Andrea – thanks for making me smile this morning – Pilates with knowledge AND humour!! We need a bit more of that! Any hot tips for prone ‘Rocking’?!
Sarah, thanks so much for sharing your comments. And glad you could have a smiley morning, always a good thing.
Thanks for your question about the Rocking on the Mat – that one would make for a good post as well, a fine suggestion. Keep an eye out for it in the future. I remember doing that exercise in front of Romana for the first time. I was so revved up and wanted to make my Rocking so fabulous I rocked myself into a crazy calf cramp…LOL, impressive… 🙂