One leg circle beg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One leg circle beg )

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Name of exercise  One Leg Circle Beg
Other names of exercise One leg circle beg
Description of exercise One leg circle is a beginner Pilates exercise that focuses on strengthening the core, hips, and legs while improving balance and coordination. To perform this exercise, lie on your back with one leg extended straight on the mat and the other leg bent with the foot flat on the mat. Engage your core and slowly lift your extended leg up towards the ceiling, keeping it straight. Then, begin to make small circles with your leg, moving it in a clockwise direction. Make sure to keep your hips and shoulders stable and only move from the hip joint. After a few circles, switch directions and repeat on the other leg. This exercise helps to improve stability, flexibility, and control in the legs and hips.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with knees bent.
  • Place arms at sides, on floor, palms down.
  • Raise one leg until hip is at 90 degrees and knee is bent.
  • Make circle motions with raised leg.
  • Inhale while crossing body and exhale when moving leg downward.
  • Repeat. Perform circles in both directions.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Circumduction, Extension, Flexion, Plantarflexion, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves balance
  • Strengthens core muscles
  • Increases flexibility
  • Tones leg muscles
  • Enhances coordination
  • Improves hip mobility
  • Targets glute muscles
  • Can be modified for different fitness levels
  • Helps with posture
  • Increases mind-body connection

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • One leg circle is a Pilates exercise that involves lying on your back with one leg extended and the other leg bent. The extended leg is then moved in a circular motion while keeping the core engaged and the other leg stable. This exercise can be beneficial for improving hip mobility, core strength, and balance. However, there are certain situations where it is best to avoid this exercise.Firstly, individuals with lower back pain or injuries should avoid this exercise as it can put strain on the lumbar spine. Similarly, those with knee injuries or instability should also avoid this exercise as it involves bending and rotating the knee joint. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. Lastly, if you have any existing medical conditions or are unsure about your ability to perform this exercise safely, it is best to consult with a certified Pilates instructor before attempting it. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain abdominal stabilization and motionless pelvic area.

    • Helpful in Diseases

  • arthritis
  • back pain
  • hip pain
  • knee pain
  • sciatica
  • muscle strain

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    Frequently asked questions

     

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