STANDING EXERCISES:
Single Leg RDLs (6-8 reps each side)
- Hold magic circle in hand of non-standing leg.
- Hinge at hip and place magic circle on the floor on outside of non-standing leg whilst taking the other arm out straight whilst balancing.
Targets: Glutes (standing leg), Core & Balance, Hip Stabilisers.
Standing Arm Press with Balance (8-10 reps)
- Hold the magic circle between your palms at chest height.
- Lift one foot slightly off the floor or step into a spilt stance.
- Gently press the circle while maintaining balance.
Targets: Chest, Shoulders, Arms, Core & Balance
Inner Thigh Squat with Pulse (8-10 reps)
- Stand with feet hip-width apart.
- Place the magic circle between the inner thighs.
- Inhale to prepare: exhale as you bend the knees and hips into a squat.
- Hold the squat and pulse gently while squeezing the circle.
- Press up to standing with control.
Targets: Glutes, Quadriceps, Inner Thighs (adductors), Core Stability.
SEATED EXERCISES:
Roll Back (6-8 slow reps)
- Sit tall with knees bent and feet flat on the mat.
- Hold the magic circle in front of the chest with arms long.
- Inhale to prepare; exhale as you gently squeeze the circle and roll the pelvs under, lowerig the spine back to just below the shoulder blades.
- Inhale at the bottom; exhale to roll back up, stacking the spine to sit tall again.
Targets: Deep Abdominals (transverse abdominis), Rectus Abdominis, Hip Flexors (control on the way down), Spinal Articulation & Mobility, Postural Muscles.
Full Roll Up (6-8 slow, controlled reps)
- Lie supine on the mat with legs long and together.
- Hold the magic circle lightly between the palms with arms extended overhead.
- Feet are flexed legs active, pelvis neutral.
- Inhale to prepare, lengthening through the spine.
- Exhale – curl chin to chest, bring arms forward, and articulate the spine off the mat one vertebra at a time.
- Continue rolling up until you reach a seated forward fold over the legs.
- Inhale at the top, maintaining length.
- Gently squeeze the magic circle and roll back down with control, imprinting the spine sequentially until you return to the mat.
Targets: Rectus Abdominis, Deep Core (transverse abdominis), Hip Flexors (eccentric control), Spinal Articulation & Mobility.
Seated Spine Twist (6-8 reps each side)
- Sit tall with legs crossed or extended, spine lengthened.
- Hold the magic circle between the palms at chest heigh, arms long.
- Inhale to grow taller; exhale to rotate the torso to one side while lightly pressing the cirlce.
- Return to centre and repeat to the other side.
Targets: Obliques, Deep Abdominals, Upper Back, Postural Muscles, Spinal Rotation & Mobility.
LYING EXERCISES:
Pilates 100 (100 arms pulses – inhale 5, exhale 5, x 10 sets – timer set for 60 secs)
- Lie on your back, legs in tabletop or extended.
- Hold the magic circle between your ankles (or thighs for modification).
- Lift head, neck, and shoulders; pump arms vigorously.
Targets: Deep Abdominals (transverse abdominis), Hip Abductors (inner thighs), Shoulder Stabilisers, Breath Control & Endurance.
Shoulder Bridge (8-10 reps)
- Place the magic circle between the inner thighs.
- Lift hips into a bridge, gently squeezing the circle.
- Lower down with control, articulating through the spine.
Targets: Glutes, Hamstrings, Inner Thighs, Spinal Mobility, Core Stability.
Single Leg Stretch (8-10 reps per leg)
- Lie on your back in a neutral pelvis.
- Place the magic circle around one ankle, holding it lightly with both hands.
- Bring the opposite leg into tabletop.
- Exhale to lift the head, neck, and shoulders into an abdominal curl.
- Extend the free leg long along the mat or to diagonal.
- Gently draw the bent knee towards the chest using the magic circle for feedback.
- Switch legs smoothly, maintaining upper-body lift and pelvic stability.
Targets: Rectus Abdominis, Deep Abdominals (transverse abdominis), Hip Flexors, Coordination & Control.
Try Power Pilates every Thursday at 7pm in our Venom Studio with Debbie!
Blog by Debbie Wells – Class Instructor