Pilates · No equipment
Single-Leg Circles
Single-Leg Circles is a mat pilates exercise for the abs and quads.
The animated figure highlights the muscles worked.
How to do it
- On your back, one leg straight up to the ceiling
- Draw small circles; the pelvis stays still
- Circle both ways, then switch legs
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 5 each way, each leg
- Some experience
- 2 × 5 each way, each leg
- Experienced
- 3 × 8 each way, each leg
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Legs & glutes: 2 × 5 each way, each leg · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.