Seated Legs is done with a small piece of Pilates equipment called the magic circle. It is one of the most obvious exercises to do with the magic circle, and many people do it intuitively when they play with a magic circle. The trick is to do this exercise in a way that maximizes its effectiveness. Follow the instructions below to get a real workout for the abdominals, inner thighs and pelvic floor.
Difficulty: Easy
Time Required: 5 min.
Here's How:
- Prepare
- Perch on your sit bones at the edge of a firm surface, like a chair or reformer.
- Put the magic circle between your legs, just above the knee.
- Sit tall. Your tail bone drops toward the floor as the top of your head reaches for the sky. Make sure that your shoulders are over your hips.
- Place your legs so that they are parallel to each other, with your feet flat on the floor and toes pointing forward.
- Drop your shoulder blades down your back, keep your ribs in, and cross your arms in front of your chest with your elbows up.
- Perch on your sit bones at the edge of a firm surface, like a chair or reformer.
- Engage
- Activate the pelvic floor and scoop your abdominals by pulling them in and up.
Some people have a hard time getting in touch with the pelvic floor muscles. Seated Legs, once you get started, will help you feel them but try to engage the pelvic floor before you begin.
- Activate the pelvic floor and scoop your abdominals by pulling them in and up.
- Inhale
- Breathe deeply into your sides and back.
- Keep your pelvic floor and abs active as you use your inner thighs to squeeze the circle.
- Hold for three counts.
- Breathe deeply into your sides and back.
- Exhale
- Use control as you slowly release the circle.
- Repetitions
Do 6 to 8 repetitions.
Tips:
- This exercise incorporates all the elements of a Kegel exercise. It keeps the pelvic floor and abdominals engaged throughout, making it a perfect exercise for rebounding from pregnancy.
Read More: Pilates and Pregnancy - Magic Circles go by many names including power circle, fitness ring, workout ring, and the like.
Read: Before You Buy a Magic Circle for more information.
Compare Prices on Magic Circles:
What You Need
- A Magic Circle
- A Chair
