Pilates magic circles, also known as Pilates rings, are small rings made with a type of flexible steel which create resistance when pulled or pushed. They also have hand grips for comfort and ease of use. Pilates rings can be incorporated into classic exercises to increase the level of difficulty for more advanced participants, according to Pilates instructor Carol J Bartram.
Triceps Press
Triceps are the large muscles on the back of the upper arm. To begin a triceps press, according to Jennifer Adolfs of Serenity Pilates Studio in Arizona, stand with your feet about shoulder-width apart and your knees slightly bent. Tighten your stomach muscles by squeezing them up and in and drop your shoulders back. Hold the magic circle behind your back while keeping your arms parallel and your elbows bent. Push and pull on the magic circle in a pulsating motion. You should feel your upper back and triceps working to control the motion. Repeat about five repetitions in five sets for beginners and work your way up to 10 repetitions in eight sets as you become more advanced.
Seated Inner Thigh Presses
Health News recommends seated inner thigh presses with the magic circle to tone and strengthen the inner thigh muscles. Begin by sitting on a small stool with your feet flat on the floor and your knees bend at a 90-degree angle. Position your feet about hip-width apart. Place the magic circle between your legs, above the knees. Keep your back still and straight as you look toward the horizon throughout the exercise. Inhale as your squeeze your thighs together and exhale as you release. Repeat about 15 times.
Pectoral Press
Pilates instructor Jennifer Adolfs suggests using the pectoral press exercise in conjunction with a magic circle to strengthen the pectoral muscles in your chest. Relax your hands as you hold the ring and raise it to chest height with your elbows bent. Exhale as you gently squeeze and press the circle while you count to four. Inhale as your release and count to four. Repeat about five repetitions in two sets.
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