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

( Side lying leg circles )

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Name of exercise  Side Lying Leg Circles
Other names of exercise Side lying leg circles
Description of exercise Side lying leg circles is a Pilates exercise that targets the core, hips, and legs. To perform this exercise, lie on your side with your legs extended and stacked on top of each other. Place your hand on the mat in front of you for support. Lift your top leg slightly off the bottom leg and begin making small circles with your foot. The circles should be controlled and fluid, engaging your core for stability. After a few repetitions, switch directions and continue to make circles. This exercise helps to improve hip mobility, strengthen the core, and tone the legs. It is a great addition to any Pilates or fitness routine.
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 knees straight with toes pointed.
  • Tighten abdominals, inhale and lift right leg to 45 degrees.
  • Exhale slowly while making small circles with leg.
  • Inhale and lower leg.
  • Repeat series lying on right side.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Strengthening of hip abductor muscles
  • Improved balance and stability
  • Increased flexibility in hips and legs
  • Toning of inner and outer thighs
  • Improved coordination and body awareness
  • Reduced risk of injury in lower body
  • Improved posture and alignment
  • Can be modified for different fitness levels
  • Can be done without equipment
  • Can help with lower back pain relief

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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 side lying leg circles exercise should be avoided if you have any current or previous injuries or conditions that affect your hips, pelvis, or spine. This includes but is not limited to hip bursitis, sciatica, osteoarthritis, or any recent surgeries in these areas. Additionally, if you experience pain or discomfort in your lower back or hips while performing this exercise, it is important to stop and consult with a healthcare professional before continuing. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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

  • Sciatica
  • Arthritis
  • Herniated disc
  • Lower back pain
  • Scoliosis
  • Hip pain

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    Frequently asked questions

     

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