Increase Core Strength with Single Leg Circles on a Foam Roller

By Sarah Stockett

Single leg circles are a great way to challenge your core strength. To increase the challenge, try Single leg circles on a foam roller. This play on the Pilates classic exercise brings a different level of challenge to your core muscles.

Single Leg Circles on a Foam Roller

  1. Begin on your back with your knees bent, heels in line with your SITs bones.
  2. Lift your hips so you can slide the roller under them. When you lower your hips, your sacrum (tailbone) should be on the roller. Place your hands on either side of the roller to help keep it stable.
  3. Use traditional Pilates breathing.
  4. Inhale to lift your left leg to Table top.
  5. single leg circles on the foam rollerExhale to straighten it. If your leg cannot straighten completely, keep a soft bend in the back of your knee. Point, flex, or floint your foot.
  6. Let your abdominals lower toward your spine, then lightly engage them to help stabilize your trunk.
  7. Inhale and bring the left leg just past the midline of your body.
  8. Exhale and complete a clockwise circle.
  9. Complete 5-10 circles in this direction.
  10. To switch, inhale and reach your leg away from the midline of your body. Remember, you’re making a circle, so you should only reach your leg open as far as you can bring it across your midline.
  11. Exhale and complete a counter-clockwise circle.
  12. Complete 5-10 circles in this direction.
  13. Inhale and bring your leg back to center.
  14. Exhale and set your left foot back on the mat.
  15. Follow steps 4-14 for the right leg.

Finding a Foam Roller

If you want to order a foam roller, I recommend the [easyazon_link identifier=”B001UI0C36″ locale=”US” tag=”custpilandyog-20″]OPTP brand foam roller[/easyazon_link]. Their foam rollers are firm and don’t dent or bend easily. It’s crucial for your foam roller to be firm and stay the same shape throughout its use.

Foam rollers are a great tool to elevate your Pilates mat work, but they’re also wonderful self-massage tools. Here’s a link to some foam roller stretches.

Single Leg Circles on a Foam Roller Video

Here is a video for visual learners.

Do you think the foam roller makes Single leg circles harder or easier? Let us know in the comments below.

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About Sarah Stockett

Hi, I'm Sarah! I'm a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.