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Standing Arms In Front with the Magic Circle

IntermediateStrengthTier T2

A standing arm lift with a Pilates magic circle. You hold the circle in front with the heel of each hand on a pad, pulse it in and out, and lift it to about shoulder height.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • pilates ring

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with the legs parallel or the heels together and the toes slightly apart.
  • Place the heel of each hand on a pad of the circle in front of the body with the arms, wrists and fingers straight.
  1. A man stands tall holding a magic circle in front of his thighs, the heel of each hand on a pad, arms and wrists straight and long down by his legs.

    Step 1 of 5

    Stand tall holding the circle in front with the heel of each hand on a pad, arms long down by the legs.

  2. His straight arms are lifting the circle through mid-height while he pulses it in and out, the ring compressing rhythmically between his hands.

    Step 2 of 5

    Pulse the circle in and out from the upper back while lifting it up.

  3. His straight arms hold the pulsing ring up at shoulder height in front of him, his shoulders still drawn onto his back.

    Step 3 of 5

    Lift the circle only as high as the shoulders work onto the back - about shoulder height.

  4. His straight arms are lowering the pulsing ring back toward his thighs, the ring still pulsing under his hands.

    Step 4 of 5

    Pulse the circle down from the upper back to the start.

  5. A man stands tall holding a magic circle in front of his thighs, the heel of each hand on a pad, arms and wrists straight and long down by his legs.

    Step 5 of 5

    Stand tall holding the circle in front with the heel of each hand on a pad, arms long down by the legs.

Safety Information

Warning: it is not ideal for some neck and shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.