How to Do a Pilates Magic Circle Leg Press

The pilates magic circle leg press helps to strengthen and tone the back of the legs from the calves to the hamstrings. Unlike ankle weights, it gives you resistance in both directions because you must work to push it down and control it as you release. This exercise also puts you in a different position than traditional calf and hamstring exercises, which allows you to work the muscles from a different angle and helps you to vary your workout for maximum results.

Things You'll Need

• Pilates magic circle

Instructions

1. Lie on your back on the floor. Throughout the exercise, keep your spine and low back in contact with the floor.

2. Keep your left knee bent and the left foot flat on the floor. Straighten the right leg out without locking the knee. Place the heel of the right foot on top of the circle.

3. Press straight down as far as you can with your right heel. Make sure you press down equally. With this exercise there is a tendency to push the circle forward as you press, so make sure you go straight down.

4. Slowly and with control resist the circle as you bring the right leg back up.

5. Do eight to 12 repetitions. Repeat with the other leg.

Tips & Warnings

• Make sure you move slowly and push the circle straight down and not forward.

• To avoid injury, do not lock the knee on the leg you are working. Keep your opposite knee bent with that foot flat on the ground throughout the exercise.

Resources

• Pilates Magic Circle