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

( One leg circle inter )

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Name of exercise  One Leg Circle Inter
Other names of exercise One leg circle inter
Description of exercise One leg circle is a Pilates exercise that focuses on strengthening the core and improving balance and stability. It is performed by lying on your back with one leg extended straight up towards the ceiling and the other leg extended straight on the mat. The movement involves circling the extended leg in a controlled and fluid motion, while keeping the core engaged and the hips stable. This exercise targets the abdominal muscles, hip flexors, and glutes, while also improving flexibility and coordination. It can be modified by using a resistance band or adding ankle weights for an extra challenge. One leg circle is a great exercise for improving overall body control and developing a strong and stable core.
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 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 Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Circumduction, Extension, Flexion, Reposition, Rotation

    Benefits of exercise

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

  • Increased hip mobility
  • Improved balance
  • Strengthened core muscles
  • Enhanced coordination
  • Improved flexibility
  • Increased leg strength
  • Improved posture
  • Improved circulation
  • Reduced risk of injury
  • Improved athletic performance

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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 popular intermediate Pilates exercise that focuses on strengthening the core and hip muscles while improving balance and coordination. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any injuries or conditions affecting your hips, knees, or lower back, it is important to consult with a healthcare professional before attempting this exercise. One leg circle puts pressure on these areas and may aggravate existing injuries.Additionally, if you have a history of balance issues or dizziness, it is best to avoid this exercise as it involves balancing on one leg and moving the other leg in a circular motion. This can be challenging for those with balance issues and may increase the risk of falls.Lastly, if you are pregnant, it is important to modify or avoid this exercise as it can put strain on the abdominal muscles and pelvic floor, which may already be weakened during pregnancy.Overall, it is important to listen to your body and avoid One leg circle if you experience any discomfort or pain during the exercise. Consult with a certified Pilates instructor for modifications or alternative exercises that may be more suitable for your individual needs.

    • 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
  • Osteoporosis
  • Hip pain
  • Knee pain
  • Back pain

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    Frequently asked questions

     

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