How to Do the Push Down With Pilates Magic Circle

A Pilates magic circle is a type of fitness ring that adds resistance to your Pilates exercises and helps you to target specific muscles groups. The push down floor exercise using a Pilates magic circle is a simple movement that anyone can perform and only takes about five minutes for the entire exercise. In the push down, you will engage the muscles of the arms as well and the back and abdomen.

Difficulty: Moderate

Instructions

1. Sit on the floor with your back straight and your weight resting on your sits bones, or, the bony protrusions you feel in your buttocks. Spread your legs in front of you as much as is comfortable. If you feel you must strain your muscles to hold your legs apart, you have gone too far. When you find a position in which you can fully relax your legs while sitting upright, you have spread your legs the perfect distance.

2. Open your chest by rolling your shoulders back and try to extend your spine as much as possible, increasing the distance between your hip bones and your rib cage. Place the Pilates magic circle horizontally between your legs at a comfortable arms length away from your center.

3. Place your hands on the top handle of the Pilates magic circle and tighten the muscles of your back and abdomen. Inhale deeply as you press down, slowly pushing the circle to the floor.

4. Exhale slowly, keeping your spine straight and your muscles engaged. Fully release the circle and inhale as you begin the press down once again. Remember that Pilates is a fluid movement, so there should be no breaks between inhale and exhale, press down and release.

5. Repeat the full cycle of inhale an exhale six to eight times before resting and moving to your next exercise.

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