If you have grown bored with your ab routine, you may want to spice it up with a little Pilates power. The Pilates Magic Circle or Ring is a small, versatile exercise tool made of flexible steel, which allows you to include resistance with a variety of movements. From a seated position, you can increase the intensity of your ab workout by squeezing the circle between your hands or lower body, while performing various core strengthening exercises.
Ab Circle Curl Ups
Lie on your back on a mat, with your knees bent, feet placed flat on the floor lined up under your knees. Hold the circle with your hands placed on the hand grips. Extend your arms out straight above your chest. Squeeze the circle as you exhale and slowly roll your shoulders off the ground. As your roll up, keep your pelvis tilted and press your abdominals down into the mat. Curl all the way up until the circle touches your knees and your shoulder blades are completely off the ground. Pause at the top of the contraction and inhale as you slowly curl back down to the starting position.
Circle "V" Squeeze and Pulse
This exercise is a blend of Yoga canoe pose and the popular Pilates "Hundred" core exercise. Lie on your back, arms down by your sides, palms up, with your knees bent in a 90-degree angle so your calves are parallel with the floor. Place the circle between your ankles. Exhale as you simultaneously raise your head and shoulders off the ground and extend your legs out straight. Squeeze the circle between your ankles and lower your legs a few more inches until your body is in a "V" or canoe shape. In position, perform the Pilates Hundred technique, inhale and pulse the arms up and down with palms up, exhale and pulse the arms with palms down. Alternate the arm pulses for 10 cycles.
Oblique Circle Twists
This exercise can improve balance and strengthen your core. Sit on the floor, torso leaning back with your legs extended in the air in front of you, knees bent, feet just off the floor. Wrap your arms around the circle, holding it against your rib cage. Keep your spine tall and straight with your abs contracted. Exhale and twist to the right, squeeze the circle for three counts. Inhale and return to center. Exhale and twist to the left, squeeze the circle for three counts. Return to center and inhale. Try to perform full complete sets, return your feet to the mat, slowly roll your back down to the mat and rest.
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