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Roll Up With the Pilates Magic Circle

IntermediateStrengthTier T2

A roll-up with a Pilates magic circle. You lie back with the ring outside your flexed feet and arms to the ceiling, press the ring out with your thighs, and round up over your legs, then roll back down.

Targets: Spine Chain (Full Spine)

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

  • Place the ring on the outside of the flexed parallel feet, legs straight and apart with the heels pressing the mat, the circle parallel to the floor.
  • Lie back with the arms reaching to the ceiling.
  1. A woman lies on her back on the mat, the magic circle held parallel outside her flexed feet, arms reaching to the ceiling.

    Step 1 of 5

    Lie back with the ring outside the flexed feet and the arms reaching to the ceiling.

  2. Her head and chest have lifted, rounding forward over her legs, arms reaching with the spine, while her outer thighs press the ring out.

    Step 2 of 5

    Pressing the ring out with the outer thighs, lift the head and chest to round forward over the legs.

  3. She pulses forward over her legs - the chest reaching forward while the waist pulls back and the ring stays pressed.

    Step 3 of 5

    Pulse the upper body forward three times while pulling the waist back.

  4. She is rounding her spine back down toward the mat, arms still reaching, the ring still pressed at her feet.

    Step 4 of 5

    Use the center to round back down as the thighs keep pressing the ring out.

  5. A woman lies on her back on the mat, the magic circle held parallel outside her flexed feet, arms reaching to the ceiling.

    Step 5 of 5

    Lie back with the ring outside the flexed feet and the arms reaching to the ceiling.

Safety Information

Warning: it is not ideal for some foot or ankle 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.