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

( One leg circle adv )

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Name of exercise  One Leg Circle Adv
Other names of exercise One leg circle adv
Description of exercise One leg circle is an advanced Pilates exercise that targets the core, hips, and legs. It involves lying on your back with one leg extended towards the ceiling and the other leg reaching towards the floor. The movement involves circling the extended leg in a controlled and circular motion, engaging the core and stabilizing muscles to maintain balance. This exercise helps to improve flexibility, balance, and coordination while also strengthening the muscles in the legs and hips. It is important to maintain proper form and control throughout the movement to fully reap the benefits of this challenging exercise. One leg circle is often incorporated into Pilates routines for a full-body workout.
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 straight.
  • Place arms at sides, on floor, palms down.
  • Raise one leg until hip is at 90 degrees and knee is straight.
  • Make circle motions with raised leg.
  • Inhale while crossing body and exhale when moving leg downward.
  • Repeat. Perform circles in both directions.
  • Lower leg and 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 High
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Circumduction, Extension, Flexion, Plantarflexion, Rotation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased hip mobility
  • Improved coordination
  • Toned leg muscles
  • Enhanced body awareness
  • Improved posture
  • Increased flexibility
  • Improved stability
  • Reduced risk of injury

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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

  • The one leg circle advanced exercise should be avoided in certain situations to prevent injury and ensure proper execution. It is important to avoid this exercise if you have any existing injuries or conditions that may be aggravated by the movement, such as knee or hip issues. Additionally, if you are new to Pilates or have not built up enough core strength and stability, it is best to avoid this exercise until you have developed a strong foundation. Pregnant women should also avoid this exercise as it may put strain on the abdominal muscles. If you experience any pain or discomfort while performing the one leg circle, it is important to stop and consult with a certified Pilates instructor.

    • 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
  • Multiple sclerosis
  • Osteoporosis
  • Knee injuries
  • Hip injuries
  • Lower back pain
  • Sciatica

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    Frequently asked questions

     

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