7. Leg Circles – 5 reps each direction and on each leg
Starting Position – Laying on your back, with one leg straight up to the ceiling with foot pointed, the other leg straight out along the floor with toe pointed. Arms are down by the sides and hips/pelvis is in neutral position (ie. small space behind lower back).
- INHALE – Using your toes as a reference point, imagine drawing half a circle on the ceiling with your toes – whole leg moves, leg is straight and toes are pointed – nice and slow.
- EXHALE – Finish the other half of the circle, fast (whip it around – use your breath to help). Contract the abdominals to help stabilize the hips (you should see no movement in the hips). Avoid gripping the floor with arms/hands – they are just there for support – relax them to avoid any tension going into the neck and shoulders.
- Continue to 5 reps, change directions then change legs.
Modifications:
- Bend the support leg up (like in the ab prep), to make this exercise easier.
- Bend the upper leg if you are tight in the hamstrings.
- Hold a fitness circle above your chest to challenge the abdominals.