The Pilates circle provides a convenient and affordable way to take a mat workout to the next level. These 16-inch resistance-training devices are composed of a covered, flexible metal, with pads on the inside and outside of the circle. Pilates instructors add them to leg and upper body mat exercises.
Side-Leg Series
The Pilates side-leg series works the inner and outer thighs. Exercises performed with the top leg work the outer thigh and exercises performed with the bottom leg work the inner thigh. Using the circle minimizes back and forth transitions between each side. To work the outer thigh, hold the circle in a vertical position, and place it on the floor in a vertical position, with one pad on the floor and the other facing the ceiling. Place your right ankle bone on the circle's inner pad, and lie on your right side with your legs extended. Place your top ankle on the inner, upper pad, and keep your feet facing straight ahead. Inhale to prepare. Exhale, engage your core for pelvic stability, and press your right leg upward against the circle's resistance. Inhale and relax. Perform 10 repetitions, and then place your right ankle on the upper, outer part of the circle pad. Inhale to prepare. Exhale and use your inner thigh to press down on the circle. Perform 10 repetitions and then change sides.
Ball and Circle Workout
Polestar Pilates founder Elizabeth Larkam is known for her ball and circle series. This workout engages the core muscles, the hamstrings, gluteals and inner and outer thigh muscles. Lie supine with your knees bent and your feet on the stability ball. Place the circle between your inner thigh. Inner to prepare. Exhale and lift each vertebra from the mat, simultaneously squeezing the circle with your inner thighs. When you reach a full bridge position, relax your inner thighs and roll each vertebra back to the staring position. Perform four repetitions, and then place the circle on the outside of your thighs, and press outward as you extend your spine into the bridge.
Chest, Back and Abdominal Workout
In their position paper, Pilates Method Alliance experts state that while the original Pilates method was spinal-flexion oriented, modern lifestyles, which often involve excessive time spent hunched over a computer, require equal time dedicate to spinal extension. This time-efficient fitness circle workout strengthens the chest, upper back, abdominal and lower back muscles. Begin with the half roll-back. Sit in an upright position, extending your arms and holding the circle with both hands at chest height. Inhale to prepare. Exhale, contract your pectoral muscles and squeeze the circle with both hands. Simultaneously engage your core muscles and roll back so that your lower back touches the floor, and your spine is in a "C" curved position. Inhale, relax your pectoral muscles and roll back to the starting position. Perform eight repetitions, and then roll on to your belly. Extend your arms behind your back, and hold the outer circle pads with both hands. Keep your legs extended. Inhale to prepare. Exhale and extend your spine, lifting your head and chest from the floor. Squeeze the circle with both hands, contracting your upper back muscles as if you had a pencil between your shoulder blades.
Sport-Specific Conditioning
Barbara Wintroub, a Pilates instructor at Retrofit Pilates RX in Santa Monica, uses the circle as a conditioning tool for golfers. Wintroub believes that golfers who initiate movements with their shoulders instead of their obliques are more susceptible to injury. Kneel, holding the circle with both hands at shoulder height, keeping your arms extended. Inhale to prepare. Exhale, initiate the movement with your obliques, and rotate your upper torso to the right. Inhale and return to center, and then repeat on the other side. Perform 10 repetitions, or five to each side.
Mogul skiers also require rotary movement with minimal arm and shoulder compensation. The upper body must move in the opposite direction of the lower body. Lauri Stricker, author of "Pilates for the Outdoor Athlete," suggests this Pilates circle workout. Lie supine with your knees bent and your feet against the wall. Hold the circle with both hands, keeping your arms extended. Lift your head and shoulders from the mat. Using a jumping movement to rotate your legs between the 2 o'clock and 10 o'clock position. Move your upper body and the circle in the opposite direction. Perform 20 repetitions.
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