Legend has it that Joseph Pilates invented his Magic Circle exercise device after playing with the steel rings that he recycled from cognac kegs, according to Pilates master Romana Kryzanowska. Most Pilates circles do match the width of a cognac keg -- 15½ inches -- and all, including the Danskin Pilates Circle, use similar upper body exercises. Check with your physician before starting any new exercise program, including using the Danskin Pilates Circle.
Steering Wheel Pulses
Stand or sit with your spine tall, holding the Pilates circle at chest height with your arms extended. Pulse the circle with your hands as you take two tiny inhales. Follow this with two more pulses combined with two tiny exhales. Sync your movements to your breath. Repeat this pattern 10 times. This exercise works your chest muscles, as well as toning your arms, according to master Pilates trainer Jillian Hessel.
Halo
This exercise works your trapezius and deltoids, the muscles running across your shoulder blades and around the ball and socket joint of your shoulder. Hold the Danskin circle over your head while leaving your shoulders relaxed. Pulse the circle as you take two tiny inhales. Follow this with exhaling pulses to create a synced rhythm. Repeat this pattern 10 times.
Lat Press
While standing, hold the Pilates circle against the side of your hip with one hand. Keep your shoulder relaxed as you pulse the circle inward toward your body. Repeat the two inhales, two exhales sequence 10 times. This movement strengthens your chest and your latissimi dorsi, the large cape muscles along your back, according to Ellie Herman, author of "Ellie Herman's Pilates Props Workbook."
Triceps Press
Bring the magic circle behind your back, placing the heels of your hands against the handles. Bend your elbows slightly, so that the circle is at waistband height. Compress the circle two times while exhaling, then two times while inhaling. Repeat this pattern 10 times to tone your arms and improve the posture of your upper back.
Spine Stretch Forward
Sit upright with your legs in a "V" shape. Place the circle upright in front of you with both palms on one handle. Exhale all the air out as you gently press the circle down while rounding your upper back. Hollow out your stomach and keep your shoulders relaxed. When your lungs are entirely empty, inhale. Stack your spine up tall, releasing the Danskin circle. Repeat this exercise 10 times to stretch your spine while working on your abdominals, says Herman.
References
- Romana Kryzanowska, Romana's Pilates; New York, NY
- Jillian Hessel Pilates: Do You Believe in Magic?
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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