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Pilates Exercises - Single Leg

SINGLE LEG

Preparation

1. Lie on the back with both knees bent and feet off the floor.
   
2. Place the hands below the navel. Practice 3 sets of breath with hollowing. Feel the hands sink with the hollow.

The lower the leg to the floor demands more abdominal control. If you feel the back, bring the leg higher or return to beginner version. This is about the abdominals working! If the back hurts, go back to Pilates principles.

To start:

1. Place right hand on right ankle and left hand on bent right knee
   
2. Extend left leg out.
   
3. Switch legs and hand placement. The left hand is on the left ankle; right hand is on the left leg with the right leg extended.
   
4. Increase speed by changing sides. Inhale switch and exhale switch.
   
5. Repeat 8 sets.