How to Do Standing Arms With Pilates Magic Circle

The Pilates magic circle is an innovative fitness ring that adds light resistance to your regular Pilates exercises. The standing arms Pilates exercise using the magic circle will open the shoulders and chest area while toning and strengthening the arms and upper back. The standing arms exercise has a medium level of difficulty and only requires about five minutes to complete the entire exercise.

Difficulty: Moderately Challenging

Instructions

1. Stand with your legs shoulder length apart and your knees slightly bent. Press your shoulders down away from your ears and lift your chin slightly towards the sky. Tighten your abdominal muscles and concentrate on a long, straight spine.

2. Hold the Pilates magic circle behind your back, with palms facing inward and holding each handle. Your arms should be parallel with your elbows slightly bent. Keep you hands only as high as you can without pushing your chest forward, holding your spine as straight as possible.

3. Push the circle in and release in pulsing motions, controlling both movements with the muscles of your arms and shoulders. Begin with five sets of five pulses. As you increase your strength, build your exercise routine to eight sets of ten pulses each.

4. Challenge yourself when eight sets of ten pulses becomes easy. Hold the Pilates magic circle higher up your back, but remember to constantly maintain a straight back and do not push your chest forward.

Tips & Warnings

• If you have shoulder problems, you should gradually build up to this exercise. Begin by completing the standing arms exercise without the Pilates magic circle. Once you have gained enough strength to comfortably hold the magic circle, begin by positioning the circle at your low back.

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