Simple Pilates Move Strengthens Hips and Enhances Mobility

As individuals age, they often experience a decline in muscle mass and joint mobility, particularly in the hips. This can lead to tightness in the muscles surrounding the hips, including the glutes and hip flexors, resulting in weakness and reduced range of motion. According to Pilates instructor Rebecca Dadoun, this weakening can significantly affect daily movements, making tasks like getting up from the floor, climbing stairs, and walking for extended periods increasingly difficult.

Maintaining strong hips is crucial for overall movement efficiency. Dadoun emphasizes that stronger hips enhance balance, posture, and core stability, which can make everyday activities feel more manageable. “You’ll move with more confidence and power during exercise or simple daily tasks, such as bending and lifting,” she explains. In Pilates, the focus on building both strength and mobility in the hips not only helps prevent injuries but also improves alignment, flexibility, and fluidity of movement.

Introducing the Pilates Leg Circle

For those struggling with hip issues, Dadoun highlights the Pilates leg circle as a particularly effective exercise. This foundational move, common in both mat and reformer Pilates, emphasizes control and strength throughout the body. By centering on stabilization, leg circles can enhance core strength, improve hip mobility, and boost coordination, making them a favored choice for Pilates practitioners looking to deepen their practice.

The Pilates leg circle requires practitioners to disassociate the movement of the leg from the trunk, allowing for an isolated circular movement. This full-body exercise engages the hip flexors and leg muscles while requiring the entire body to stabilize. The core muscles play a significant role in maintaining stability, with the supporting leg actively pressing into the mat and the arms helping to anchor the body.

Benefits and Suitability of the Leg Circle

While the leg circle offers numerous benefits, it is generally more suited for individuals who have practiced Pilates for some time. Dadoun advises that modifications can be made to accommodate different strengths and abilities, ensuring that everyone can achieve similar results.

To perform a Pilates leg circle, begin by lying on your back with legs extended and feet flexed. Position your arms in a low V shape beside you, pressing your palms into the mat. Bend one knee into a tabletop position, turning the hip out so the knee angles toward your shoulder. Extend the leg toward the ceiling with the foot softly pointed.

Inhale as you draw the leg across your body, then exhale while sweeping the leg in a circular motion down, out, and back up to the starting position. If necessary, keep a bend in the knee until strength is built to extend the leg fully. “Keep the spine and pelvis still, only making your circles as large as you can manage while maintaining stability,” advises Dadoun.

Breath control is essential during this exercise. Practitioners should focus on drawing the navel in toward the spine, fully exhaling through the mouth. For those new to Pilates or experiencing hip discomfort, starting with modifications can help build the necessary strength over time.

Incorporating this simple yet effective move into a routine can lead to noticeable improvements in hip strength and overall mobility, making daily activities easier and more enjoyable.