Pilates Class with Magic Circle

Introduction

• The class focuses on using the magic circle or Pilates ring, a favorite piece of equipment.
• Start in a seated position with legs bent, feet hip-distance apart.
• Flex feet and hook ring around the soles.
• Maintain a soft bend in elbows, roll shoulders back, and lengthen the spine.

Warm-Up

• Spine Rounding Exercise: Inhale to lengthen spine, exhale to round spine and engage core.
• Ring Exercises:
  • Hold ring with hands on outsides.
  • Keep resistance by gently pressing in.
  • Inhale, lengthen the spine, exhale, and round back.
  • Emphasize rib to hip connection.

Abs and Obliques

• Ring Squeeze in C-Curve:
  • Hold C-curve and press the ring in.
  • Twist left, bend elbows, squeeze, and alternate sides.
• Oblique Twists: Twisting left and right while maintaining C-curve.
• Core Engagement: Press down on ring, focus on rib to hip connection.

Leg and Hip Work

• Leg Stretches with Ring:
  • Hook circle around sole of foot for leg stretches.
  • Perform roll-ups using ring for assistance.
• Glute Bridge with Circle:
  • Place circle around thighs, lift hips into bridge while pressing knees out.
  • Emphasize squeezing glutes and maintaining core engagement.

Side Series

• Inner Thigh Lifts: Lift bottom leg while pressing down with top leg.
• Leg Circles and Pulses: Use ring to aid leg movements.
• Outer Thigh and Glute Work: Press up with top leg inside circle.

Back and Shoulder Extensions

• Swan with Circle:
  • Circle placed on mat, lift chest using shoulder engagement.
  • Option to extend one arm back for deeper stretch.

Final Series

• Squats with Circle:
  • Hold circle at chest, perform squats and squeeze circle.
  • High knees combined with arm squeezes.
  • Finish with figure-eight arm movements.

Cool Down

• Stretching:
  • Forward fold, downward dog, lunge stretches.
  • Mermaid stretch and wide-legged seated position for inner thighs.
• Breathing and Relaxation: Focus on deep breathing and relaxation.

Conclusion

• Encourage feedback on class and invite requests for more sessions with the magic circle.
• End with gratitude and well-wishes for the day.