How to Do
How to Do Single Leg Half Circles on Ball
This exercise may be performed by healthy exercisers with good core stability and who demonstrate great flexibility in the hips.
Be certain to perform this exercise as long as good form is maintained throughout.
If any low back pain is experienced, immediately stop the exercise.
The stability ball should not move. There should be no other body movements except by the extended leg and hip.
To make this exercise more challenging, add weights to the extended leg and/or increase the number of repetitions.
Tubing may also be placed around the upper part of both thighs.
Beginning
Beginning Supine Half Circles with a Single Leg
Begin by lying on your back with your arms alongside the body.
The palms should face downward and the shoulders should be pressed flat against the floor. Position the right heel on the stability ball. Suck in the tummy, drawing the navel towards the spine. Focus your eyes on the ceiling.
Movement
Supine Half Circles with a Single Leg Movement
1. While pressing the shoulders and forearms against the floor, raise the left leg into the air with the left toe flexed and pointing at the ceiling. Hold this position.
2. Rotating from the left hip, begin to make clockwise circles in the air for the desired number of repetitions.
3. Return to the starting position. Then place the stability ball under the left heel.
4. While maintaining good form, repeat the exercise on the right leg.
Benefits
Supine Half Circles with a Single Leg Benefits
Leg Circles-Supine 1-Leg Stability Ball is an intermediate exercise that strengthens and stabilizes the CORE, hip, and thigh muscles.
Exercise Aliases
One Leg Circle Pilates Mat Exercise.
