Body Circle Exercises

The body circle is a piece of resistance equipment used in Pilates. As the name indicates, it's a circle made of flexible metal or rubber with padded handles. Use a body circle to sculpt your arms, chest, back and legs. Since it's portable, you can easily continue your body circle exercises when you travel. Check with your doctor before trying new exercise equipment.

Chest Level

Work your chest and arm muscles with this body circle exercise. Hold the body circle with your palms facing each other and your fingers stretched out. Lift it to chest level. Keep your arms straight, but don't lock them. Relax your shoulder blades and keep your neck long. Activate your abdominal muscles by pulling them in toward your spine. Exhale as you compress the circle, maintaining proper posture. Hold the circle compressed for three counts before releasing it with control. Repeat this exercise three to five times.

Behind the Back

This exercise targets your arms and upper back muscles. Grab the body circle behind you, tilting it at an angle toward the ground. Slide your shoulder blades down toward your hips, elongating your neck. Engage your arm muscles as you squeeze the circle between your hands. Don't let the circle touch your body. Keep your abdominal muscles pulled in toward your spine, and your chest open and lifted. Hold this position for three seconds. Repeat three to five times.

Plies

Plies with a body circle work your legs and hips; they also engage your abdominal and back muscles if you use proper form. Stand with your heels close and your toes pointing out. Place the circle between your slightly bent knees. Put your hands on your hips. Pull your abs in tight and keep your spine straight. Squeeze the body circle by straightening your legs. Hold the squeeze for three seconds. Tighten your glutes as you straighten, and rise up taller through your shoulders and spine. Don't let your torso bend forward. Repeat this exercise three to five times.

Inner Thigh

This exercise works your inner thighs, as well as your hips. Sit on a chair or stool. Place your feet flat on the ground with your knees bent at right angles. Sit up tall, pulling your belly button in toward your spine. Place the circle between your legs, just above your knees. Lift your arms to chest height, stacking one on top of the other. Keep your shoulders relaxed and your eyes straight ahead. Squeeze your knees together and hold, counting to three and exhaling. Return to the starting position slowly. Repeat three to five times.