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Legs Inside with the Pilates Magic Circle

IntermediateStrengthTier T2

A standing leg press inside a Pilates magic circle. The pads sit at your ankles and your hands are on your hips. You hover one foot, press that leg out into the circle, and resist it closed.

Targets: Hip

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 inside the magic circle with the pads at the ankles above the ankle bone and the legs parallel.
  • Place the hands on the hips and lift tall before hovering the foot.
  1. A woman stands inside the magic circle, the ring pads resting at her ankles above the bones, legs parallel, hands on her hips.

    Step 1 of 5

    Stand inside the ring with the pads at the ankles, legs parallel, hands on hips.

  2. Her right foot is hovered just clear of the floor inside the ring while she stays tall on the standing leg.

    Step 2 of 5

    Slightly lift one leg just enough to hover the foot inside the ring.

  3. Her right leg presses outward into the ring pad, the ring opening slightly under the push while her torso stays centered.

    Step 3 of 5

    Press the hovered leg out into the circle from the upper outer thigh without leaning.

  4. Her right leg controls the ring back toward closed, the leg still hovering, the torso still tall.

    Step 4 of 5

    Resist the ring closed, controlling the return.

  5. A woman stands inside the magic circle, the ring pads resting at her ankles above the bones, legs parallel, hands on her hips.

    Step 5 of 5

    Stand inside the ring with the pads at the ankles, legs parallel, hands on hips.

Safety Information

Warning: this is Intermediate and is not ideal for those with ankle, knee or hip 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.