Pilates Mat Exercises with the Magic Circle

Pilates Exercises with the Magic Circle

class planning May 20, 2020

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.

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

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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

Kneeling + Quadruped

The Z: Hold ring in hands
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