Day 290- Side Lying Inner Thigh Push with Flex/Point and Magic Circle

This exercise has a really long name, but is beautiful in its simplicity.  It builds strength in the inner thigh while encouraging mobility in the ankle

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your legs long beneath you.  Your bottom leg will hold the magic circle in place perpendicular to the floor and your top leg will be placed on the top of the magic circle.  Inhale into the back of your ribcage and then exhale as you press down on the magic circle.  Continue breathing as you spread your toes apart and flex and point your ankle ten times.  Rest by releasing the circle slightly and repeat this 8-10 times. 

Things to think about

This exercise works the entire ankle and all of the tendons of your foot.  Spreading your toes allows for space in the arch of the feet. 

Lack of ankle mobility is often directly related to knee pain.  So if your knee hurts get those ankles moving.

Day 289- Side Lying Inner Thigh Push with the Magic Circle

This exercise is intended to increase the functional strength of the medial line of the leg.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your legs lengthened long beneath you.  Your bottom leg will be holding the magic circle perpendicular to the mat and the top leg will be resting on the top of the magic circle.  Inhale as you reach your top heel away from you making your leg as long as possible, and then exhale as you keep this length and press down on the circle.  Inhale to release and then exhale to repeat.  Repeat this pattern 8-10 times. 

Things to think about

This exercise requires reach and length through the bottom of the feet so that when the magic circle is squeezed the position of the pelvis is not compromised. 

You may be tired of me writing this sentence, but it is always important in side lying exercises to keep the waist lifted so that the spine is in the longest possible position. 

Day 288- Side Lying Leg Circles Up and Over the Magic Circle

This exercise increases the Range of Motion and strength at the hip socket

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your bottom leg long beneath you.  You will hook the magic circle underneath the bottom leg so that it is standing vertically to the ceiling.  Your top leg will be touching the floor in front of the magic circle.  Inhale to prepare and then exhale as you lift your top leg up and over the magic circle to tap the ground behind the circle.  Inhale again and then exhale as you lift the top leg up and over the magic circle to tap it on the ground in front of the circle.  Repeat 8-10 times. 

Things to think about

The increased range of motion in this exercise will require extra stabilization at the pelvis.  Make sure that the pelvis does not rock back and forth as you move the leg.

As always with every sidelying exercise you want to be sure that you are finding the longest possible spine by lifting your waist away from the center.

Day 287- Side Lying Circles within the Magic Circle

This exercise uses the boundary of the magic circle to create a space for small circles in the hips socket.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your feet threaded through the magic circle and us the bottom foot to hold the magic circle in a perpendicular position to the floor.  Inhale into the back of your ribs and then exhale as you as you lift the top leg and begin drawing circles just inside of the magic circle.  Continue the breath as you complete 10 circles in each direction.

Things to think about

You may find that your bottom hip gets as tired as the top.  In all of the side lying exercises the bottom leg can become a support leg for the top, if it feels painful it might help to put a pillow under the thigh.

Always feel free to rest in between sets to give the entire system a break from the challenging exercise.

Day 286- Side Lying Ankle Circles with Magic Circle

This exercise continues our work maintaining the stability of the pelvis.  This time we are working on increasing ankle mobility too.

To do this exercise you will need a matt and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle and the ankle that is on the top will lift and press into the top of the magic circle.  Maintain the pressure on the magic circle as you inhale and begin circling the ankle.  Exhale as you focus on the length of your spine while continuing to press your ankle up into the top of the circle and circling your ankle.  Repeat in the other direction.

Things to think about

As you are feeling the different parts of the ankle circle, notice if you can feel different myofascial connections being engaged and released.  This exercise is a great way to connect all of the parts of the pelvis to all of the parts of the ankles

Take this opportunity to also stretch the fascia of the bottom of your feet.  Spread your toes out as far as you can.

Day 285- Side Lying Flex and Point with Magic Circle

This exercise adds some endurance training to yesterday’s exercise.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle still and the ankle that is on the top will lift and press into the top of the circle.  Inhale into the back of your ribs and then exhale as you flex your ankle, pulling your toes towards you.  Inhale as you point your toes and then repeat 8-10 times as you continue to breath.

Things to think about

The sustained engagement of the side of your legs will simulate some of the work that is needed for balance.  As your hips begin to burn just allow your body to exhale as completely as possible.

Make sure that you are maintaining the alignment of the spine as you work.  As the foot flexes you are lengthening the myofascial tissues in the back of your body and as you inhale you are lengthening the myofascial tissues in the front of your body.

Day 284- Leg Lifts with Magic Circle

This exercise adds the resistance of the magic circle to the classic pilates side kick up and down.

To do this exercise you will need a mat and a magic circle.  Start lying on your side and thread your ankles through the inside of the magic circle.  Use the bottom ankle to support the magic circle in a perpendicular position to the floor.  Inhale into the back of the ribcage and then exhale as you lift the top leg and press the leg into the top of the magic circle.  Inhale as you release.  Repeat 8-10 times.

Things to think about

Making sure that your legs are lined up with your pelvis is especially important in this exercise.  Reaching your heel as far away from your center as possible will allow for the most strength to be gained by your pelvis.

This movement is not huge, but it is hard.  Pressing against the magic circle allows for greater resistance to be applied to a smaller range of motion.

Day 201: Roll Up with Magic Circle Between Hands

This exercise is a variation of the Classic Pilates Roll up.  The Magic Circle can help to organize the head neck and shoulders so that the spine flexes more efficiently.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs lengthened beneath you and your hands holding the magic circle up above your chest.  Inhale into the back of the ribs as you plug your upper arms into the shoulder socket, and then exhale as you squeeze the Magic Circle and narrow your ribcage to lift your head, neck, and shoulders to roll through your spine and find a seated position.  Inhale at the top as your release the magic circle, and then exhale as you roll back down through your spine until you are lying flat once again.  Repeat 6-8 times.

Things to think about

If you have osteoporosis feel free to try this exercise by starting from sitting and hinging from your hips 6-8 inches while maintaining a long neutral spine.

Often when we are new to the roll up our shoulders rise towards our ears as we challenge ourselves to find segmental movement of the spine.  The Magic Circle can give our body feedback so that we can slide the shoulders down and find movement at the vertebral joints as opposed to the shoulder socket.

Day 200- Roll up with Magic Circle between Knees

This exercise adds inner thigh strengthening to the class Pilates Roll Up.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs.  Inhale into the back of your ribs and then exhale as you squeeze the circle, reach your hands for your thighs and roll up to sitting.  Inhale as you release the circle, and then exhale as you squeeze the circle once again and roll back down.

Things to think about

If you have osteoporosis start this exercise in a seated position and as you squeeze the circle hinge your spine backwards about eight inches.  Maintain a neutral spine.

In this exercise the magic circle helps connect you to the midline.  Use the engagement of your inner thighs to help you find the center of your body.

Ask yourself if it is easier or harder to find segmental movement in the spine.  If it is harder you may be over recruiting your glutes to squeeze the circle

Day 160- One Hundred Legs Straight Magic Circle Between Ankles

This Exercise adds an incredible challenge to the Pilates classic The Hundred.  The magic circle adds additional weight to the lever arm of the long legs.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs in the air.  Once you place the magic circle between your ankles straighten your legs so that they are directly above your hips.  Then inhale into the back of the ribs and exhale as you reach your fingertips past your hips. Keep exhaling as you press your ribcage into the ground to lift your head, neck, and shoulders into the air.  Continue pumping your arms as you engage in 10 cycles of the sniffing breaths.  Five pumps for the inhale and five pumps for the exhale.  Once you have completed this cycle then bend your knees and lower your head to the ground.

 

Things to think about

If you have osteoporosis you should do this exercise with your head, neck, and shoulders on the ground.  This will challenge the lower abdominals as you lower the legs.  Be sure not to feel any tension in your low back.

 

If you feel tension in the back of your neck you, then you might not be getting all of the air out of your lungs.  Be sure to exhale completely, which will allow you to press your ribcage farther into the ground.

 

To challenge yourself further feel free to lower your legs towards the ground.  Be sure that you continue to press the magic circle towards the center and as you lower your legs your lower abs should be engaged even more to avoid hip flexor engagement.

Day 159- One Hundred with Feet Down and Magic Circle around the outside of the knees

This exercise uses the magic circle to engage the abductors of the hips while strengthening the pelvic floor and lower abdominals.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your feet threaded through the magic circle so that it is on the outside of your thighs.  Your knees should be bent and your feet planted on the floor.  Inhale to prepare and then exhale as you press out on the magic circle.  Continue pressing out as you inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips and lift your head, neck, and shoulders into the air.  Continue your breath as you begin to pump your arms.  Inhale for five pumps and then exhale for five pumps. Continue you this breath pattern until you have completed 10 breath cycles.  Then rest your head back to the ground.

Things to think about

If you have osteoporosis you should do this exercise with your head, neck and shoulders on the ground.

This exercise is an abdominal exercise, but more importantly this exercise tones and engages the diaphragm.  It is important to get as much air out of your lungs as possible on the exhale.  This will increase the release in the diaphragm and lengthen the lumbar spine. 

Be sure that as you abduct your legs towards into the magic circle that your pelvis is still.