"Hip and Leg Circles" Arc (Step) Barrel Pilates Exercise

Pilates move "Hip and Leg Circles" is demonstrated on the arc barrel (AKA - step barrel, spine corrector, etc.) by Amber Payne.
Hip and Leg Circles-

Benefits:
-Strengthens abdominal/core muscles
-Enhances balance and stability
-Opens chest and anterior (front) shoulder girdle

Performing the exercise:
1. Sit on barrel's step. Hold the handles/ridge on the side of the barrel. Keep legs together with bent knees, pulled into the chest, and feet off the ground.
2. Circle knees to the right 3 times; reverse movement.

Variation 1: Repeat circles with extended legs. Legs can be either parallel or turned out. Start with small circles. For more of a challenge, increase circle's range of motion.

Cues:
-Keep spine nice and long
-Shoulders "back"; wide and low
-Engage abdominal muscles while keeping them connected to the ribs
-Breathe!!

Variation 1: When rolling down, lift the arms overhead to stretch in the extended position over the barrel. Roll up as normal.

Variation 2: Exercise performed with both arms and legs extended and reaching out. Arms reaching in different directions, "swim" and switch reaching arms. Roll up.

Cues:
-Articulate (or roll) through the spine, one vertebrae at a time
-Keep the shoulders and neck relaxed
-Ground and stabilize the pelvis
-Engage the pelvic floor
-Roll up back up sequentially, one vertebrae at a time
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