Circles In The Sky | Illustrated Exercise Guide

Primary muscles: Thighs, core
Secondary muscles: Glutes
Equipment: No equipment

CIRCLES IN THE SKY INSTRUCTIONS

1. Lie on your back with your legs extended and your hands supporting your head.
2. Raise your shoulders off the floor, lift your right leg to a 90 degree angle, and raise your left leg only a few inches from the ground.
3. Slowly rotate your right leg, making small clockwise circles of about 1 foot in diameter.
4. Complete a set in one direction and then switch, rotating counterclockwise.
5. Lower both legs, switch sides and repeat.

PROPER FORM AND BREATHING PATTERN

Engage your core, look up and keep your head and neck relaxed. Exhale as you crunch and lift your shoulders and legs off the floor. Breathe smoothly as you rotate your leg and keep the thigh perpendicular to the floor.

EXERCISE BENEFITS

The circles in the sky is a pilates move that strengthens your thighs and your core. This exercise improves your coordination and balance, and helps build strong, long and lean muscles.

DEMONSTRATION

SETS AND REPS

Start with 8 to 12 repetitions on each side and, if raising both legs is too challenging for you, keep one leg on the floor.

CALORIES BURNED

To calculate the number of calories burned doing the circles in the sky, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Squat with overhead tricep extension
Jump start
Wall sit rotation
Tabletop reverse pike

WORKOUT ROUTINES