The Magic Circle, or Pilates Ring, is a flexible ring with padded handles that provides resistance to movements and can be added to just about any exercise. Using the Magic Circle works your muscles using an isometric contraction, a sustained contraction with a limited range of motion. Exercise movements are initiated from your core muscles and improve your posture. Training results include increased muscular strength and endurance.
Chest Squeeze
This exercise works your chest and front shoulder muscles and you can perform in a standing or sitting position. Hold the Magic Circle in front of you with your arms extended at chest height and your palms facing in. Begin the exercise by squeezing the sides of the circle in with a steady movement. Press the handles using the heels of your hands. Hold for three to four full breaths and then release. Complete four to six repetitions.
Back Squeeze
This exercise strengthens your back and stretches your chest. You can perform it standing or sitting on a flat bench. Hold the Magic Circle behind your back with your arms extended and your palms facing in. Begin the exercise by squeezing the sides of the circles in with a steady movement. Press the handles using the heels of your hand. Hold for three to four full breaths and then release. Complete four to six repetitions.
Inner Thigh Squeeze
This exercise strengthens your inner-thigh muscles. You can perform it lying down with your knees bent at 45 degrees or sitting in a chair with your body sitting towards the front part of the chair. Place the Magic Circle between your thighs above your knees with the handles touching your inner thighs. Begin the exercise by squeezing the sides of the circle with a steady movement. Hold for three to four full breaths and then release. Complete four to six repetitions.
Abdominal Curl-Up
This exercise strengthens your abdominal and chest muscles. Lie on the floor with your knees bent at 45 degrees and your feet flat on the floor. Hold the Magic Circle above your chest with your arms extended and your palms facing in. Begin the exercise by contracting your abdomen and curling your upper body, lifting your head and shoulders off of the floor between 30 to 45 degrees. While curling up, squeeze the sides of the circles in with the heels of your hands using a steady movement. Hold for three to four full breaths then release. Slowly lower your body back to the starting position. Complete four to six repetitions.
References
- Fitness Magazine: Pilates Workouts
- "The Book of Yoga and Pilates"; Christina Brown; 2003
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