How to Stretch Your Legs and Hips using the Pilates Magic Circle

The 15-inch Pilates magic circle, also called a fitness circle or power ring, can help you stretch your legs and hips before or after a workout, according to Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." Set up for this series by lying on your back with your knees bent and feet flat. Grab your circle with both hands and place the ball of your right foot on one of the inside handles. Perform all of the stretches on one leg, then switch legs.

Things You'll Need

  • Pilates Magic Circle
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Instructions

  1. Hamstrings

    • 1

      Extend your right leg skyward and align your kneecap with your armpit to stretch your hamstrings, the muscles at the back of your thigh. Pull the circle gently with your arms as you breathe easily for up to 60 seconds. Flexible people can pull their straight leg toward their torso, while less bendy folks can work toward extending their leg vertically. It is more important to fully extend your leg than it is to lift it high, Herman notes.

    • 2

      Alter your position to vary this stretch to hit the exterior and interior hamstrings. Engage your buttocks and rotate your entire leg outward, or slightly rotate it inward. Press your anchor foot into the floor to help you stabilize your body.

    • 3

      Intensify these positions by pointing and flexing your right foot. This movement stretches the hamstrings, your Achilles tendon and the fascia, or connective tissue, on the bottom of your foot.

    IT Band

    • 4

      Grasp the circle with your left hand, extend your leg toward the sky and reach your right arm, palm up, away from your body and along the mat. Gently pull your right leg over your left hip to stretch your illiotibial band, the connective tissue along the outside of your leg. Turn your head to the right and breathe easily for up to 60 seconds.

    • 5

      Vary this stretch by slowly and gently rotating your right leg inward or outward. You may feel these variations along the top and side of your butt, or along the tiny muscle fibers next to your tailbone.

    • 6

      Intensify these positions by pointing and flexing your foot. Press your toes and the ball of your foot into the circle. Drop and raise your heel through the circle.

    Groin

    • 7

      Grab the circle with your right hand, extend your right leg skyward and reach your left arm, palm up, away from your body and along the mat. Guide your leg out to the right using the magic circle. Turn your head to the left and breathe easily in this position for up to 60 seconds.

    • 8

      Decrease the intensity of this stretch by propping your leg with a cushion. Do not allow your muscles to contract to hold your leg up.

    • 9

      Intensify this stretch by sliding your right arm along the mat until it is straight out from your shoulder.