1. Resistance is Not Futile
The Pilates magic circle is a portable Pilates prop that you can use to augment your Pilates fitness program. The magic circle is a sprung steel circle 13 to 14 inches in diameter and weighs about 2 pounds. It is a resistance-training tool. By squeezing the circle between your legs or hands you work your thigh, chest or upper arm muscles to develop strength and muscle tone.
2. Stick to Bare Necessities
There are a few things to remember when you use the Pilates magic circle, so that it is both a safe and effective part of your exercise routine. First, always have bare legs when you compress the circle between your thighs. It takes a lot of pressure to compress and hold the circle and it can slip on long pants. Because the sprung steel is under pressure when you squeeze it, it can really go flying. When you hold the circle in your hands use open hands with the fingers together and extended, rather than gripping the circle. This allows the resistance work to target the muscles of your chest or upper arms rather than your hands. Keep knees or elbows slightly bend when you do lower or upper body exercises with the circle for maximum impact on the targeted muscle groups and to avoid joint strain.
3. The Circle Works Your Abs Too
You can work your abdominal muscles at the same time as your thigh muscles with the circle. For example, when you do abdominal crunches lie on your back with your knees bent and feet flat on the floor. Place the circle between your legs just above the knee, and squeeze it with your thighs as you do the crunch. For another abdominal toning exercise, begin in the same position as for the crunch but instead of crunching raise your hips slowly off the floor while squeezing the circle with your legs.
4. A Portable Chest Press Machine
To build strength and tone in the pectoral muscles of the chest, hold the circle between your hands in front of your body with your elbows pointing out. Remember to hold the circle with flat hands, fingers together and extended. Press your hands toward each other, compressing the circle slightly as you do so. Hold this position briefly and release.
5. Find Your Own Circle
Whether you work out on your own or enroll in Pilates classes, you should be able to make use of the magic circle if you want to give it a try. The Pilates magic circle is marketed by various manufacturers under names like fitness circle, magic ring or exercise ring. There are also quite a few fitness videos available to demonstrate ways to use the magic circle, and some Pilates instructors use the circles in their classes.
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