Magic Circle for Upper Body Strength

Advanced Magic Circle for Upper Body Strength

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In this post we will look at few famous Pilates exercises: the Leg Pull Down, the Swan, and the Mermaid. Then we will add the challenge of the Magic Circle to the move. The Circle does give a bit more difficulty to the move, but you will probably feel more connection to your mid back, which will help you to fully experience the exercise.

My recommendation is to try to use a light Magic Circle to begin. After you have mastered the exercises with the light Circle then you can challenge yourself by moving to a medium to heavy resistance with your Circle. Also, do the basic exercise (the first part without the add ons) with the Circle before you do the more challenging add ons.

To make this exercise work with the Circle we have to perfect our push-up position on our forearms.

• Start on your mat on all fours.
• Lower down onto your forearms with the Circle level to the floor and between your hands.
• Make sure the elbows are shoulder width or a bit wider than the shoulders.
• You should feel like the Circle is well secured between the hands and you should already feel the work in the mid back.
• Walk the legs out so the body comes into a plank position.
• The shoulders, hips, and ankles should be in line.
• The legs should be sharp and pressing back as the sternum pulls forward.
• The upper back and front of the chest should be open and wide.
• Engage the deep abdominals more fully with each exhale.
• Hold this perfect plank position for 3 to 4 breath cycles.

• Come into your perfect plank position.
• Inhale, point the left foot, and bring the leg to the ceiling from the top of the leg bone.
• Hold the upper body and torso/pelvis still as you move through the top of the leg.
• Exhale, flex the foot, and slowly lower the leg back down.
• Switch sides.
• Do 4 to 6 reps on each side.

• Inhale, point the toe, and bring the leg to the ceiling in two small pulsations.
• Again only from the leg. The rest of the body stays still as you pulse the leg.
• Exhale, flex the foot, and bring the leg back down.
• Switch sides.
• Do 4 to 6 reps on each side.
• These leg reaches are so challenging because the upper body has to work intensely to stabilize when the foot leaves the floor.
• Be patient. Remember that 1 or 2 reps with perfect form is worth a million times more than 100 reps that are sloppy and disconnected!

This is a famous Pilates extension exercise. The Magic Circle enhances this exercise greatly. It connects you right into the mid back and immediately helps you draw the shoulders away from the ears as you lengthen forward.

• Start lying on your belly on your mat with the arms extended in front of you shoulder distance apart and the legs extended behind you hip distance apart.
• Hold the Magic Circle, pressing in on it with light pressure.
• Inhale and extend out and up.
• At the top of the move, the eyes and sternum are looking forward.
• The neck should be long and in line with the spine. There should be no wrinkles in the back of the neck! The shoulders should draw away from the ears.
• The top of the feet should press into the mat.
• Exhale and slowly lower back down to the mat.
• Do 4 to 6 reps and then relax back into a Child’s Pose. Open the knees, bring the heels together, sit back on the heels, round the back, and relax the head and shoulders toward the floor.

• Start the same and come up into the previous extension.
• Stay lifted.
• Inhale and bend the elbows to the sides of the room as the Circle comes into the chest.
• Exhale (stay lifted) and lengthen the arms back out.
• Do 4 to 6 reps of the arms bending in and lengthening as the upper back stays lifted.
• On the last rep with the arms long, hold and inhale.
• Exhale and slowly lower the body down.
• Do 2 to 4 full sequences and then rest back into Child’s Pose.

• Start the same and come up into extension.
• Stay lifted.
• Inhale and bend the elbows to the sides of the room as the Circle comes into the chest.
• Stay lifted and pulse in and out on the circle for 6 pulses. During the pulses cycle the breath as necessary.
• Hold inhale and straighten the arms.
• Exhale and slowly lower down to the floor.
• Do 2 to 4 full sequences and then rest back into Child’s Pose.

This is one of the best lateral rib/side body stretches! With the Magic Circle added in, we are able to connect to the mid back and create more room on all sides of the body as we bend.

• Start seated on your mat with the legs in a Z position.
• Face the front so the hips and shoulders are square to the front wall.
• Both legs go over to the right side. The right leg bends to the side so the right shin is facing the right wall and the right heel is tucked in toward the right glute.
• The left leg is bent and to the front with the left shin facing the front wall.
• The bottom of the left foot will be facing the bent right knee.
• Try to keep both sitting bones down throughout the exercise.
• Start sitting up tall with the left arm extended to the side and pressing down into the Magic Circle.
• One pad of the Magic Circle is on the floor and the other is on the hand.
• The right arm is extended out to the side with the palm up.
• Inhale, press down on the Circle as you side bend to the left, and bring the right arm over the head.
• Exhale and slowly travel back to the starting position.
• Do 4 to 6 reps on each side.

• Start the same.
• Inhale and side bend to the left. Remember to keep both sitting bones anchored.
• Exhale and rotate the eyes down as the right hand travels to the left hand.
• Inhale and rotate back to the side bending position.
• Exhale and slowly travel back up to the starting position.
• Do 4 to 6 reps on each side.

Advanced Magic Circle for Upper Body Strength

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