How to Do a Pilates Magic Circle Overhead Press

The Pilates magic circle overhead press helps to tone and strengthen the muscles in the upper shoulder. Using the magic circle helps you to tone these muscles from a different angle then you can with machines and free weights. This is because instead of lifting and lowering weight, you create resistance by pushing the circle in and then resisting it as you let go. It is a very different movement then most people are used to in a strength training workout. it also requires you to use your core muscles to sit up straight and maintain your posture.

Difficulty: Easy

Instructions

Things You'll Need:

• Pilates Magic Circle or ring

1. Sit up straight either in a cross-legged position on the floor or in a chair. Place your palms against the hand grips and keep the palms open. Avoid grabbing the circle and making a fist.

2. Raise the circle straight up overhead and try to straighten the elbows without locking them.

3. On the exhale, slowly push the circle together. Make sure you press evenly with both hands.

4. On the inhale, slowly release. Try to not let the circle push your hands open. Really control the movement and resist the circle as you release the tension.

5. Do 8 to 12 repetitions.

Tips & Warnings

• Keep the shoulders down and relaxed. Since the arms are overhead. there is a tendency to raise the shoulders. You should not feel any tension in the neck with this exercise.
• Use caution with this exercise if you have any neck or shoulder injuries. Check with your health care provider concerning the appropriateness of this exercise.

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