The Circles Knee Stretch exercise is a Pilates move that focuses on strengthening the core, specifically the abdominals, and improving flexibility in the hip flexors and lower back. This exercise also helps to improve balance and posture.
How to perform
To do the Circles Knee Stretch exercise, follow these steps:1. Begin in a tabletop position on your hands and knees, with your wrists stacked under your shoulders and your knees hip-width apart.
2. Extend your right leg straight back behind you, with your toes pointed and leg parallel to the floor.
3. Keeping your core engaged, bend your right knee and bring it towards your chest, rounding your back slightly as you do so.
4. From this position, draw circles with your knee in a clockwise direction, making sure to keep your hips level and stable.
5. After completing several circles in one direction, reverse the movement and circle your knee in a counter-clockwise direction.
6. Repeat this movement for a few sets on each leg, making sure to maintain control and stability throughout the exercise.
7. Remember to breathe deeply and keep your abdominals engaged throughout the exercise to maximize the benefits.
This exercise can also be done with a loop resistance band around your thighs for added challenge and resistance.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.