Pilates Circle Exercises

The Pilates Magic Circle or Power Ring, sometimes simply called the "Pilates circle" or "ring," can be added to many Pilates exercises to increase the difficulty. That does not mean that all circle exercises are hard, though. There are some basic and effective circle exercises you can do two to four days a week for muscle toning and strengthening.

  1. Seated Arm Press

    • A simple exercise that you can do seated is the arm press. This will strengthen your chest and arms. Just sit down with your legs straight out in front of you and open to 45 degrees. Place the circle between your legs with one of the padded ends on the floor and your palms on the top padding. Your arms are straight in front of you with soft elbows, which means do not hyperextend them. Extend your spine as you sit up tall with abs engaged. Push down on the circle and hold for three seconds. Release the pressure, but keep your hands on the circle. Look straight ahead. Do 5 to 10 reps.

    Lying Thigh Press

    • Lie on your back with your knees bent and your feet flat on the floor. Your feet can point out slightly. Place the ring between your legs above the knee. Do not place the circle on the knees because the pressure of the exercise can hurt the knee joint. Relax your arms at your sides. Squeeze the circle with your inner thighs. Also squeeze your glutes and abs. This will work most of your core muscles. Hold the squeeze for 3 seconds. Relax but do not release the circle. Do 5 to 10 reps.

    Glute Pulses

    • Glute pulses can be done two ways, and each has an advanced variation.

      The first way will strengthen the hamstrings more, as it adds a hamstring curl. Lie on your stomach with the circle between your shins and ankles. Bend your knees at right angles. Squeeze the circle. Extend the legs straight again. Bend your knees and squeeze the circle again. Do 10 reps.

      The second way is to do faster pulses without the curl. Keep your knees bent throughout and pulse the circle by quickly squeezing and releasing 25 times.

      Lift your knees an inch off the floor to make both of these variations harder and to work the leg muscles.