As a lifelong ballet dancer, I have always had a strong core and legs.
Then, during the pandemic, when studios closed, I needed a way to maintain my strength and flexibility.
I implemented a few Pilates moves into my at-home warm-ups to help me build stability and balance. These three moves will help anyone (not just dancers) have better mind-muscle connection and strength.
Leg circles, corkscrews and the side leg series are three exercises I’ve been doing for a while.
I spoke to Katie Kahumoku, a certified classical Pilates instructor, consultant, instructor mentor and owner of The Workshop in Edmonds, WA, to get her expert tips on how to do the moves.
How to do three Pilates moves for stronger legs
Like ballet, Pilates requires focus and mindful movement.
Once I started following Kahumoku’s tips and paid attention to how I moved, I noticed micro-changes that made the exercises more effective.
1. Single-leg circles
Reps: 5 each direction on both legs
- Lie on your back with your arms by your sides.
- Lift the right leg straight up and point your foot.
- Circle the right leg in the air five times in each direction.
- Repeat with the left leg.
Expert tips: If you have tight hamstrings or lower-back issues, keep the resting leg on the floor bent. For extra neck support, place a towel underneath and for wobbly torsos, keep your arms wide.
The objective here is to isolate the movement of the leg in the air. It takes time to build this stability so don’t be disheartened if there is movement in your torso to begin with.
2. Corkscrew
Reps: 3 each direction
- Lie on your back with your arms by your sides.
- Lift both legs so your feet are pointing up. You may need to bend your knees to achieve this. Your feet can be flexed or pointed.
- Keeping your legs together throughout, circle them clockwise three times. Start with circles approximately the size of a basketball and increase the diameter as you build strength.
- Reverse in a counterclockwise direction three times
Expert tips: If you have a stiff back or tight hamstrings, bend both knees slightly. Try and maintain a waist-to-leg connection throughout the exercise. Keep your torso stable against the pull of momentum.
3. Side-leg series
Reps: 8-10 each side
- Lie on your left side with your head in your left hand and your upper body straight.
- Place your legs slightly in front of you at approximately a 45° angle.
- Lift your right leg, keeping it straight. Your foot can be pointed or flexed.
- Slowly move your right leg in front of your body and then behind. Do this eight to ten times.
- Repeat on the left side.
Form tips: If you have a sore neck, lower your head. To take extra care of your lower back, bend the bottom leg.
You are trying to isolate the leg movement and keep the rest of your body still. Slow the movement down or don’t lift your as high if you find there is movement in other parts of your body.
How these exercises have helped me
For the last few years, I’ve been doing these moves four to five times a week to warm up for ballet and running. Here’s how they have helped me over the years.
Better overall awareness
As a dancer, I thought I had a decent muscle awareness. However, these exercises force you to isolate and focus on your leg movement.
After some time, I found I could keep my legs level during the side-leg series, showing a marked improvement in my mind-muscle connection.
Controlled balance
Balance has always been my weak spot, particularly during single-legged ballet moves like pirouettes. However, after a couple of months of practicing these moves, I could hold myself in position on one leg for more than 10 seconds—without the help of the barre.
This meant my turns improved. Instead of falling out of pirouettes, I could stay up after completing a turn and execute the next step with precision.
Increased stability
I’ve always been flexible, but I gained new strength from these exercises. For example, when holding my leg to the side during ballet practice, I found I could maintain the position for 10 seconds—usually more. Previously, I would have needed to lower my leg after just a few moments.
If you want to develop comprehensive leg strength, combining training styles is a good idea. For me, these Pilates exercises were the perfect complement to my routine.
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