Pilates Glute and Hamstring Exercises Incorporating the Magic Circle

What it is:
Here are a few classical Pilates exercises with a magic circle twist!  Adding the magic circle into the glute and hamstring exercises helps to connect and fully engage the working muscles.

Here’s How:
There will be a definite learning curve to most of these and you may need to have a friend help you place the circle the first few times you do the exercise.  I recommend using a light magic circle at first.  When you are a bit more experienced you can upgrade to a medium and then a heavy magic circle.

Exercise - Hamstring Press with the Magic Circle

• Start on the mat on your back.
• The knees should be bent with the feet flat on the floor, hip distance apart.
• You may need a little help with this next part.  Place one pad of the circle on the floor and the top pad under the right foot.
• The left foot stays on the floor in line with the circle.
• Keep the spine and pelvis still and neutral as you work through the right leg.
• Inhale and press down on the circle.  Keep the spine and pelvis on the floor as you press in on the circle.
• Exhale and slowly release.
• You can use slow presses, big presses or quick small presses.
• Do 6 to 8 reps on each side.

ADD ON - Hamstring Press with a Bridge

• The set up is the same.
• Inhale and press down on the circle.
• Exhale, keep the pressure and hinge into bridge.
• At the top of the bridge the front of the hips should be open and in line with the shoulders.  Be sure you are anchored at the tops of the shoulders and you are keeping the curve in the cervical spine.
• Inhale and hold.
• Exhale and slowly hinge down.
• Do 4 to 6 reps on each side.

Exercise - Bridging with the Magic Circle Between Your Legs

• Start on the mat on your back.
• Your knees should be bent with your feet flat on the floor and hip distance apart.
• Place the circle between the legs, right above the knee.
• Press lightly into the circle just to feel a secure hold.
• Exhale and Slowly start to roll the body up, starting with the tailbone and anchoring at the top of the shoulders.
• Make sure you keep your natural cervical curve as you come up into Bridge.
• Inhale and hold at the top.
• Exhale and slowly start to roll down, starting with the upper back and ending by bringing the pelvis into neutral .
• In this version with the circle between the legs you not only get the glutes and hamstrings but a great inner thigh workout too!
• Do 4 to 6 reps.

ADD ON - Bridging With the Magic Circle on the Outside of the Legs

• Start with the same set up but this time put the legs inside the circle and press out lightly so the circle stays put.
• The circle should be above the knee on the outside of the leg.
• You can do the same rolling Bridge as in the previous exercise or you can do a flat back hinge where you come up in one piece
• This version not only works glutes and hamstrings but also targets the outside of the legs.
• Do 4 to 6 reps.

Exercise - Swan With the Circle on the Inner Ankles

• Start on the mat on your belly.
• The legs should be apart with the Magic circle between the legs.
• Extend the arms in front.
• Start with the forehead resting on the mat.
• Inhale and lift the eyes and sternum forward as you reach the legs back.
• Make sure the neck is long, the belly is lifted and the shoulders are drawn away from the ears at the top of the move.
• Exhale and slowly lower back down to the mat.
• This version not only strengthens the hamstrings and glutes but also targets the inner thighs.
• Do 4 to 6 reps and then rest back into child's pose.

ADD ON - Inner Thigh Pulses

• Start on your mat on the belly.
• The legs are apart with the Magic circle between the legs.
• The hands are folded with the elbows pointing to each side of the room.
• Rest the forehead on the hands.
• Inhale and reach the legs out and up so the circle hovers above the floor.
• Pulse in and out on the circle for 10 counts cycling the breath.
• Hold and inhale.
• Exhale and slowly release the legs.
• Do 2 to 4 full sequences and rest back into child's pose.

ADD ON - Swan With the Circle on the Outside of the Ankles

• Use the same set up as the first swan exercise but the legs are in the inside of the circle pressing out.
• Inhale and lift the eyes and sternum up as you reach the legs back and up.
• Exhale and slowly lower down.
• This version not only strengthens the hamstrings and glutes but targets the outside of the legs!
• Do 4 to 6 reps.

Next, we’re going to use the Magic Circle to tone and strengthen our outer and inner thighs.