Side lying inside leg circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side lying inside leg circles )

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Name of exercise  Side Lying Inside Leg Circles
Other names of exercise Side lying inside leg circles
Description of exercise Side lying inside leg circles is a Pilates exercise that targets the inner thighs, hip flexors, and core muscles. To perform this exercise, lie on your side with your legs extended and stacked on top of each other. Place your bottom hand on the mat for support and use your top hand to stabilize your top leg. Engage your core and lift your top leg slightly off the bottom leg. Then, make small circles with your top leg, keeping your hips stable and your core engaged. This exercise helps to improve hip mobility, strengthen the inner thighs, and improve overall stability and balance. It can also be modified for different fitness levels by adjusting the size and speed of the circles.
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 left side, keeping back straight and neck supported with left hand as shown.
  • Hips should be flexed to about 30 degrees so legs are slightly in front, keeping toes and foot pointed up toward shins.
  • Bend knee of right leg and place foot on floor in front of left knee or thigh.
  • Tighten abdominals, inhale and lift left leg.
  • Exhale slowly and make small circles with lower leg, then lower leg.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Low, Medium
    Direction of Exercise Flextion, Extenstion, Rotation, Adduction
    Type of Action Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved hip mobility
  • Strengthened inner thigh muscles
  • Increased core stability
  • Enhanced balance and coordination
  • Improved flexibility in the hips and legs
  • Can be modified for different fitness levels
  • Targets multiple muscle groups at once
  • Low impact exercise
  • Can be done anywhere with minimal equipment
  • Can help prevent injuries in the hips and legs

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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

  • Side lying inside leg circles is a Pilates exercise that involves lying on your side and making small circles with your top leg. This exercise can be beneficial for strengthening the hip and thigh muscles, improving balance and coordination, and increasing flexibility. However, there are certain situations in which it may be best to avoid this exercise. If you have any injuries or pain in your hip, knee, or ankle, it is important to avoid this exercise as it can aggravate these conditions. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on the pelvic area. If you are unsure about whether this exercise is suitable for you, it is always best to consult with a certified Pilates instructor or your healthcare provider before attempting it.

    • Precautions

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

  • Keep hips motionless.

    • Helpful in Diseases

  • arthritis
  • sciatica
  • hip pain
  • pelvic pain
  • lower back pain
  • sciatic nerve pain
  • hip bursitis
  • hip impingement
  • piriformis syndrome
  • hamstring strain
  • sacroiliac joint dysfunction
  • hip osteoarthritis
  • hip labral tear
  • hip flexor strain
  • hip tendonitis
  • hip replacement surgery

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    Frequently asked questions

     

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