How to do One Leg Circles

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, lower back, hip flexor, quadriceps

Instructions

Start lying on your back with your knees bent and you arms by your side palms down. Fold the right leg in to the chest and extend it up to the ceiling vertically above the hip with a softly pointed foot. Straighten the left leg out long along the floor and flex your foot.

As you breathe in take the right leg across the body and up towards the left shoulder, breathe out as you circle the leg down to the floor, out to the side and back to the start position. As the leg circles away from the body, use your abdominals to keep the hips level and prevent the lower back from arching. Repeat 5 times and then reverse the direction before changing legs.

How to make One Leg Circles easier

Place a medium resistance band around the foot and hold both ends in the same hand in front of the hip. The band will help take the weight of the leg as it circles away.
If you find it too hard to extend the leg vertically, bend the leg so the shin is parallel to the floor and circle the knee.

How to make One Leg Circles more challenging

Increase the range of movement making the circle as large as possible.

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