Moves to Do With the Danskin Pilates Circle

According to the Pilates Magic Circle website, the magic circle, also known as the Pilates ring and Pilates circle, combines sets of elastic bands in the form of a circle. The number of bands used will create the level of resistance; more bands for higher resistance, which makes for a harder workout. Exercises with the circle primarily help tone arms, chest, inner thighs, outer thighs stomach muscles.

  1. The Hundred Exercise

    • Lay on your back and place the Pilates circle or ring between your ankles; to make it easier, place the ring higher up between the legs. Either stretch your legs straight out and up to a 45-degree angle, or place them in a table top position with shins and ankles parallel to the floor. Squeeze the Pilates circle with your legs. Curl your shoulders up, while keeping the bottom of shoulder blades on the floor. Your chin stays tucked as you stretch you arms straight beside your body and pump your arms fast. Remember to inhale for a count of five and exhale for a count of five. Switch positions with the legs moving them to the inside of the circle, pressing outward. This exercise works your core with more intensity on the legs if you utilize the Pilates circle.

    Arms

    • Sit or stand on a sturdy surface. Use the Pilates circle to work the arms by first placing them on the inside of the circle. Position your slightly bent arms at the padding and press your arms out against the circle as far as possible and return to the starting position. Repeat this until your shoulders and triceps become fatigued. Switch your arms to the outside of the circle and position your arms the same way as the previous exercise. Press inward as far as possible and return to the starting position. Repeat several times until your arms are fatigued; then rest and resume another set. The latter exercise will work your chest muscles as well as your arms.

    Seated Legs

    • Exercise your adductor leg muscles, which according to Med Terms, are any muscles that pull a body part toward the midline, by sitting with your back against the wall or lie in a bridge position with knees bent and feet on the floor. Place your legs on the outside of the circle with the knees at the padding. Squeeze in and hold for a few seconds; repeat the exercise many times until your inner thighs are tired. Switch legs to the inside of the circle and press outward against the resistance for the abductor exercise. According to Med Terms the abductor muscle is any muscle that moves a body part away from the body's midline. With the Pilates circle the abductor exercise will help tone your outer thighs, glutes and hips.