How To Do Standing Leg Press with the Pilates Ring (Magic Circle)

Here's How:

1. Set the Pilates ring aside and just stand for a moment with good posture. Your feet and legs are parallel and legs hip distance apart (review this leg position). Your legs are straight but the knees are not locked.
   • Balance your weight over your feet.
   • Make sure that your sit bones are pointing straight down so that if you picture your pelvis as a bowl of water, it won't spill front or back.
   • Pull up and in with your abdominal muscles, lengthen your spine, and send the top of your head toward the sky.
   • Relax your shoulders and neck.
   
   
2. Place the padded sides of the Pilates ring just above your ankle bones. Adjust your leg position to the width of the ring. Resume standing with excellent posture.
   
   Notice the engagement of the abs and inner leg that you can activate just from this position.
3. Pull up through your middle and engage your inner thighs, drawing them in toward the midline of your body as you shift your weight onto one foot. Find your balance.
   
   As you practice you will gain strength and balance, but you can stretch your arms out to the sides (shoulders down) or lightly touch a wall or a piece of furniture to aid your balance.
   
   
4. Squeeze the ring in and release slowly 3 times. Use control.
   
   Stand up straight. If you lean forward it throws the energy into the front of the leg and you miss the engagement of the glutes (think butt toning) and core-stabilizing abdominal and back muscles.
   
   
5. With control, return to standing on both feet. Establish your posture, then shift to the other foot.
   
   Repeat the press 3 times on that leg.
   
   
6. Do two more sets.

Tips:

1. Take your attention to your sit bones. Think of pulling them together. That will help you balance, engage the pelvic floor, and work your glutes in a butt shaping way.
2. Seated legs with the magic circle is another great inner thigh exercise.

What You Need:

• A Pilates Ring (magic circle)