Here are a few classical Pilates exercises with a Magic Circle twist! Adding the Magic Circle into the glute and hamstring exercises helps connect and fully engage the working muscles.
There will be a definite learning curve to most of these and you may need to have a friend help you place the Circle the first few times you do the exercise. I recommend using a light Magic Circle at first. When you are a bit more experienced, you can upgrade to a medium and then a heavy Magic Circle.
Exercise: HAMSTRING PRESS WITH THE MAGIC CIRCLE
• Start on the mat on your back.
• The knees should be bent with the feet flat on the floor, hip distance apart.
• You may need a little help with this next part. Place one pad of the Circle on the floor and the top pad under the right foot.
• The left foot stays on the floor in line with the Circle.
• Keep the spine and pelvis still and neutral as you work through the right leg.
• Inhale and press down on the Circle. Keep the spine and pelvis on the floor as you press in on the Circle.
• Exhale and slowly release.
• You can use slow presses, big presses, or quick small presses.
• Do 6 to 8 reps on each side.
Add on: HAMSTRING PRESS WITH A BRIDGE
The set up is the same as the above.
• Inhale and press down on the Circle.
• Exhale, keep the pressure, and hinge into bridge.
• At the top of the bridge, the front of the hips should be open and in line with the shoulders.
• Be sure you are anchored at the tops of the shoulders and you are keeping the curve in the cervical spine.
• Inhale and hold.
• Exhale and slowly hinge down.
• Do 4 to 6 reps on each side.
Exercise: BRIDGING WITH THE MAGIC CIRCLE BETWEEN THE LEGS
• Start on the mat on your back.
• Your knees should be bent with your feet flat on the floor and hip distance apart.
• Place the Circle between the legs, right above the knee.
• Press lightly into the Circle just to feel a secure hold.
• Exhale and slowly start to roll the body up, starting with the tailbone and anchoring at the top of the shoulders.
• Make sure you keep your natural cervical curve as you come up into Bridge.
• Inhale and hold at the top.
• Exhale and slowly start to roll down, starting with the upper back and ending by bringing the pelvis into neutral.
• In this version with the Circle between the legs, you not only get the glutes and hamstrings but a great inner thigh workout too!
• Do 4 to 6 reps.
Add on: BRIDGING WITH THE MAGIC CIRCLE ON THE OUTSIDE OF THE LEGS
• Start with the same set up but this time put the legs inside the Circle and press out lightly so the Circle stays put.
• The Circle should be above the knee on the outside of the leg.
• You can do the same rolling Bridge as in the previous exercise or you can do a flat back hinge where you come up in one piece.
• This version not only works glutes and hamstrings but also targets the outside of the legs.
• Do 4 to 6 reps.
Exercise: SWAN WITH THE CIRCLE ON THE INNER ANKLES
• Start on the mat on your belly.
• The legs should be apart with the Magic Circle between the legs.
• Extend the arms in front.
• Start with the forehead resting on the mat.
• Inhale and lift the eyes and sternum forward as you reach the legs back.
• Make sure the neck is long, the belly is lifted, and the shoulders are drawn away from the ears at the top of the move.
• Exhale and slowly lower back down to the mat.
• This version not only strengthens the hamstrings and glutes but also targets the inner thighs.
• Do 4 to 6 reps and then rest back into Child’s Pose.
Add on: INNER THIGH PULSES
• Start on your mat on the belly.
• The legs are apart with the Magic Circle between the legs.
• The hands are folded with the elbows pointing to each side of the room.
• Rest the forehead on the hands.
• Inhale and reach the legs out and up so the Circle hovers above the floor.
• Pulse in and out on the Circle for 10 counts cycling the breath.
• Hold and inhale.
• Exhale and slowly release the legs.
• Do 2 to 4 full sequences and rest back into Child’s Pose.
Add on: SWAN WITH THE CIRCLE ON THE OUTSIDE OF THE ANKLES
• Use the same set up as the first swan exercise but the legs are in the inside of the Circle pressing out.
• Inhale and lift the eyes and sternum up as you reach the legs back and up.
• Exhale and slowly lower down.
• This version not only strengthens the hamstrings and glutes but targets the outside of the legs!
• Do 4 to 6 reps.
~ by Jennifer Gianni
What are your thoughts on these exercises? Tell us below!
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