Pilates Magic Circle Exercise

The Pilates Magic Circle is a piece of exercise equipment that can be used to build strength in your core and upper body. It is meant for toning muscles, not for building large muscles. It works well in Pilates classes, but can be used at home easily. Strength training three days a week is optimal for improving your fitness level.

  1. Legs

    • Magic Circle exercises are especially good for toning your inner and outer thighs, and will work your glutes as well. Side-lying leg lifts will tone your outer thighs. Lie on your right side and place the Circle between your ankles. Keep your hips stacked on top of one another and your left leg directly on top of your right. The Circle should go on the outside of the right ankle and the inside of the left ankle. The Circle will then be under the right ankle touching the floor. Push up with your left leg against the Circle for two seconds. Relax and then repeat. Do 12 reps on each side.
      You can also lie on your back and extend your legs toward the ceiling above your hips. Put the Magic Circle around the outside of your ankles. Push your legs out for two seconds, then relax until you are using just enough tension to that the Circle does not fall. Do two sets of 12 to 20 reps. This will work your outer thighs. If you place the Circle in-between your ankles and squeeze inwards you can work your inner thighs. Pull your toes up to get some calf work, too.

    Arms and Chest

    • The Magic Circle can be squeezed with your pecs and triceps or held against your shoulder to work your biceps.
      To do the chest squeeze, hold the Magic Circle in front of your chest horizontally. Place one hand on each side of the circle. Push your hands together and lift your elbows until parallel to the floor. You should feel this in your chest and the backs of your arms. Start with two sets of 12 reps, and work up to two sets of 20 reps.
      Place the Magic Circle against your right shoulder, holding it with your right palm facing your shoulder and your elbow bent. Push inward toward your shoulder. You should feel this in your bicep. Start with two sets of 12 reps per arm; work up to two sets of 20 reps.

    Core

    • Hold the Magic Circle between the ankles at add challenge to core exercises like the Hundred. Any exercise with your legs in the air can benefit from the addition of the Magic Circle, but the Hundreds exercise is a particularly good example because of its popularity in Pilates and its effectiveness for abdominal strengthening. Lie on your back and simultaneously lift your upper and lower body up 45 degrees so your body makes a "V" shape. Hold the Magic Circle between you ankles with your legs straight. Hold your arms to your sides palms down. Keep you neck straight in line with your spine. Allow your gaze to go upwards. Flutter your arms up and down 100 times. If doing 100 flutters with your arms is too hard, start with 20 and work up.