Pilates Exercises with the Magic Circle

As much as we love Pilates mat work on its own, adding props can be a fun way to add some variety. Depending on how you use them, they can make an exercise more challenging or they can assist you through challenging movements. The exercises below use a Magic Circle aka Pilates ring.

You'll find videos and detailed descriptions of each of these exercises inside the Pilates Encyclopedia membership!

Related: What to Look for When Buying a Magic Circle

Pilates Exercises with the Magic Circle

Supine

Bridging: Squeeze ring between knees 

Table Top: Squeeze ring between knees 

Hamstring Stretch: One leg extended to the ceiling, foot in ring

Adductor Stretch: One leg extended to the ceiling, foot in ring

IT Band Stretch: One leg extended to the ceiling, foot in ring

Lower and Lift: Hold ring between ankles 

Double Leg stretch: Hold ring between ankles

Hundred: Hold ring between ankles

Lower and Lift: Slide legs into the ring, and hold it just above your ankles

Double Leg Stretch: Slide legs into the ring, and hold it just above your ankles

Arm Arcs: Hold ring between hands

Double Leg stretch: Hold ring between hands

Side-Lying

Side Balance: Hold ring between shins (just above ankles)

Side Balance and push down with top leg Bottom leg inside ring, top leg on top of ring

Side Balance and bottom leg lift

Side Balance and top leg half circles: Bottom leg inside ring, top leg on top of ring

Prone

Hamstring Curls: Squeeze ring between one heel and buttock

Dart: Hold ring behind your back

Seated

Rolling Like a Ball: Hold ring with hands

The Roll Up: Hold ring with hands

Teaser: Hold ring with hands

Open Leg Rocker: Squeeze ring between ankles

Assisted Roll up: Squeeze ring between ankles

Assisted Roll Up: Slide legs inside the ring

Quadruped

The Z: Hold ring in hands

Kneeling

Push-ups with ring under sternum

Standing

Balance on one leg > add pulses Squeeze ring between shins (just above ankles)

Heel Raises: Squeeze ring between shins (just above ankles)

Arm Raises: Hold ring 

Side Bend: Hold ring overhead

Squeeze in front of body with arms low

Squeeze in front of body with arms at shoulder height

Squeeze in front of the body with arms high

Squeeze behind the body with arms low (turn ring vertical)

One leg balance: Lift one leg forward, place the foot into the ring: One leg balance

Biceps curl: Place ring on one shoulder: press down

Push inward: Place ring against the side of your hip