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Pilates At Home – Leg Circles

A Home Pilates Program which complements your current Physio-led Pilates program in the studio is vital for ongoing effective management of various injuries. There are many benefits to Pilates and ‘leg circles’ is just one exercise which you could perform in the comfort of your own home. However, be careful because technique is imperative with this exercise to avoid injury. ‘Leg circles’ challenge you to be able to separate your hip movements from your lower back and pelvis. This is a poor movement pattern that is commonly found in individuals with lower back pain. It also challenges your upper body, such as your thoracic spine, abdominals and neck muscles, to remain relaxed throughout the exercise and not tense up.

Key Points of Leg Circles:

– Keep your back and pelvis flat against the floor and ensure that you do not feel your back muscles

– Ensure that the movement is only from your hips

– Circle your hips in a clockwise direction for 10 repetitions then anticlockwise for 10 repetitions

To be able to do your leg circles at home all you need is either theraband, resistance tubing or a Physio Home Pilates Pack. In the below video, Bonnie is using a physiopod home pilates pack.

If you would like to book an Initial Pilates Assessment to commence your individualised Pilates program then come and see one of our Physiotherapists at Bend + Mend in Sydney’s CBD.


Bend + Mend

Bend + Mend has been providing Sydney’s CBD with Physiotherapy and Pilates services since 2003. We have 4 great locations in Martin Place, Barangaroo, Darling Park and Circular Quay, all with private rooms and specialised one-on-one care. We also have Sydney CBD’s best-loved Physios who have helped over 10,000 people recover from pain and injury.

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