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Standing Side Arm With the Pilates Magic Circle

IntermediateStrengthTier T2

A standing arm hug with a Pilates magic circle. You stand tall with a ring pad on one hip, hug the straight arm into the circle, resist it open, and then switch sides.

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 ring pad on one hip at the level that keeps the working arm straight without locking the elbow.
  • Let the other arm hang long by the side and reach the tailbone toward the heels, lifting through the crown.
  1. A man stands tall with the magic circle pad resting on one hip, that arm long and straight on the pad, the other arm by his side.

    Step 1 of 5

    Stand tall with the ring pad on one hip, working arm long and straight.

  2. His heel-of-hand presses into the ring pad as his upper back drives the hug - the arm compressing the circle at his hip.

    Step 2 of 5

    With the heel of the hand and the upper back, hug the arm into the circle.

  3. He eases the arm back out against the ring - the circle pressing open under control, tension kept.

    Step 3 of 5

    Resist the circle open, keeping the ring loaded.

  4. He has released the hug back to the tall stand, ring still at the hip, ready to repeat or switch sides.

    Step 4 of 5

    Release, reset and repeat the arm hugs, then switch sides.

  5. A man stands tall with the magic circle pad resting on one hip, that arm long and straight on the pad, the other arm by his side.

    Step 5 of 5

    Stand tall with the ring pad on one hip, working arm long and straight.

Safety Information

Warning: it is not ideal for some 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.