Body Circle Exercises

A body circle -- sometimes also called a flex ring, magic circle or Pilates ring -- is a flexible ring made of foam, plastic or rubber that is used in Pilates exercises to exercise the lower and upper body through resistance training. Lightweight and portable, a body circle lets you focus on exercising specific muscle groups. While you can't spot reduce fat, body circles help you tone muscles in areas that may otherwise be a challenge to exercise.

  1. Bridge Position

    • A classic position in Pilates, the bridge position with a body circle not only exercises your core, but it also lets you work out your inner and outer thighs, common trouble spots. Lie on your back with your knees bent and feet flat on the floor, holding the body circle between your knees. Keep your feet a comfortable distance apart so they are neither askew nor leaning in. Contract your core muscles and squeeze your knees together as much as you can while raising your pelvis/lower core up, entering into bridge pose. Hold for five seconds, remembering to breath, and gently lower your pelvis to the floor, keeping your abdominal muscles tightened throughout. Repeat five to eight times for one to three sets.

    Half Roll-Down Exercise

    • Sit on the floor with your back straight, leaning partially backwards to create a 45-degree angle with the floor. With your knees bent and your feet firmly on the ground, place the body circle in between your knees as with the bridge position. Keep your core muscles firm as you squeeze the circle with your knees and raise your arms forward so they are parallel to the floor. Keep your arms steady and straight throughout the exercise. Slowly exhale and roll-down backwards keeping your spine straight until your mid-back touches the floor. Roll back upwards, again keeping your spine straight, and relax your knees, taking in a deep breath. Do five to 10 more half roll-downs for one to three sets. This exercise works the muscles in your inner and outer thighs, as well as your abdominal muscles.

    Chest Squeeze Exercise

    • Unlike the bridge and half roll-down exercises, this exercise works your upper body; specifically, the pectoral muscles in your chest. Stand with your feet hip-width apart or sit upright in a chair. Holding the body circle in front of your chest between both hands, squeeze inwards, compressing the body circle. Hold for up to 30 seconds, or as long as you can, remembering to breath as you do so. Release your squeeze and repeat eight times for one to three sets.

    Lying Side Leg Lifts

    • Like with the chest squeeze, this exercise uses the body circle to tone your upper body rather than your lower body. Lie on your right side with your arm supporting your head and your left hand holding the body circle upright in front of your chest. Gently bend your legs at the knees and lift your left leg upwards at the hip, moving it perpendicular to the floor as high as you can. As you lift your leg, push down on the body circle with your left hand, keeping your left arm parallel to the floor. As you lower your left leg, relax your left arm. Repeat for five to 10 lifts before switching sides.