- Difficulty: Beginner/Intermediate
- Equipment Needed: Magic Circle, Mat (I love using the Ultra-Fit Circle and the Contrology Folding Mat.)
- Reps: 5-10 each side
- Warning: Not ideal for some neck and shoulder issues.
- Questions: Contact us here
One Arm Press Down with the Magic Circle
Pilates requires us to work our arms from our backs to truly connect. However, if this connection eludes you, you’re not alone. For many of us, a bad wrist or shoulder affects this arm back connection. For others, hyperextended elbows in Pilates are the problem. No matter what the weakness is, using the Pilates Magic Circle is key to teaching the connection you need. Starting with the One Arm Press Down (Press Down Single Arm) is key. And, like all asymmetrical exercises, always start with the weaker side, then the stronger side, and repeat on the weaker side.
No matter what the weakness is, using the Pilates Magic Circle is key to teaching the connection you need.
Joseph Pilates originally intended for you to sit on the Cadillac with feet on a Short Box with one hand on the circle. However, you can also do this sitting on a long bench or cross-legged on the floor. No matter how you choose to sit work your feet into the floor and sit tall, shoulders over hips.
Place the pad of one circle on the mat slightly in front of your hip. Reach your arm out to the side, straight without locking your elbow and heel of the hand on the top pad. Press the heel of the hand into the pad without leaning or bending your elbow. Then lift the circle back into place without lifting your shoulder. Repeat, press down from your back muscles around the base of your shoulder blade. Then resist the circle back up. Switch sides and repeat. Then if needed repeat on the side with a weaker connection.
Be sure to check out more of my Magic Circle workout videos. I want to help you continue your Magic Circle training!
