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Using the Magic Circle
These are some great exercises to add to an at-home routine. They can be done all together for a speedy I'm-going-to-the-beach-in-an-hour workout, or they can be added into a regular mat routine for an extra challenge. All of these exercises are based on the Pilates mat exercises. Have fun!

Rolling


Adding the Magic Circle to Rolling Like a Ball is a real challenge of balance, control, and stability. First, find your balance by lifting the feet off the floor and rounding the head forward. Palms are pressing on the pads of the circle, and the circle is hovering out in front of the legs. Inhale to roll back, and exhale to roll up.... but don't lose your "ball" shape! Don't let the circle touch the legs at any point during the rolling, and keep that gentle press with the hands on the circle. Repeat 8 times.

Other points to remember: Roll back to the shoulders, not the head. Also, keep the arms active! Shoulder are soft and the elbows are wide.

Teaser


Place the Magic Circle between the ankles for Teaser, and feel the inner thighs working just as much as the abdominals to hold the position! Start lying down with legs in a "table top" position. Inhale. On the exhale extend the legs up and out away from the center. At the same time, roll the upper body up to sit and reach the hands towards the toes. Don't lose that Magic Circle, so press the inner thighs towards each other. Repeat 4 times.

Other points to remember: At the top of the Teaser position, think of lifting the collar bones up so not to sink into the low back. Soften the shoulders away from the ears and into the back.

Side Lying


This exercise has two parts.

Start in the side legs series position, but place the magic circle between the ankles. Remember to line your back up with the back edge of the mat, and ankles up to the front edge of the mat. Keep the legs at this angle in front of the body and draw the abdominals in, so not to feel this in the lower back. Place the top hand on the mat in front of the body for stability. Using the waist and the legs, lift both legs straight up off the floor and lower them down. Continue lifting and lowering about 8 times.



Next, lift the legs up again and change this movement into circles. Again, remember to keep the abdominals in, and use the hand on the mat in front of you for stability. Circle the legs forward, up, back, and down 4 times, then reverse.
Other points to remember: If you feel this exercises in the lower back, make sure you are scooping the abdominals in. Try bringing the legs out in front of the body at more of an angle. Or, try making the movements smaller.

Swan


This is a great exercise to strengthen the upper back and open the chest. It also works the shoulders and inner upper arms. First, start with arms out and palms on the pads of the circle. The arms, circle, and forehead are resting on the mat. Lift the head and Magic Circle up. As the shoulders glide into the back, bend the elbows wide to draw the circle in and under the chin. Let the collar bones widen and the spine lengthen out and through the top of the head. Reach the arms back out, then down on the mat. Repeat this 6 times.

Other points to remember: If your lower back is bothered, remember this is about length, not height. Keep the belly button lifting up and into the body for support. The feet stay down on the floor the whole time! Try this exercise with legs hip width apart for the first repetition. Then, try it with the legs together. You may notice that the chest can lift higher with legs apart, but remember, it's about length. Keep the legs together and really challenge those back muscles to length AND lift!

Plank


This is definitely a full body exercise! There is a lot going on here! Start down on the forearms and knees, with the circle between the palms. Make sure the elbows are right under the shoulders. Step one foot back at a time to form a low plank position. Energetically lengthen the body out through the heels and through the top of the head. Envision the upper arms working towards each other to achieve a gentle press on the circle. Practice this exercise with the goal of holding for one minute. For an added challenge, try holding the position with one foot lifted a few inches off the ground, then switch feet.

Other points to remember: Feel the tailbone slightly curling between the inner thighs while holding the plank. Don't let the chin drop, so the back of the neck can stay long. And of course, use your scoop to help in holding the position!