Pilates Magic Circle Total Body 🆙

In this video, a series of exercises are proposed to completely strengthen and sculpt the whole body but without straining the joints, back and neck. The magic circle pilates, ring circle or resistance circle is a 40 cm diameter ring made of coated metal. The flexibility of the circle allows you to perform certain exercises with isometric and isotonic movement. By placing the circle in the lower or upper part of the body, it is possible to make the various muscle groups work very intensely, improve balance and endurance. Perform 3 rounds of this training every other day for 8 consecutive weeks. Always close with a few minutes of stretching.

NOTE:

Equipment: mat, magic circle
15 exercises (1 round)
30 "workout 10" break
From 40 "to 60" of pause between one round and another
Perform 3 rounds every other day

EXERCISES:

Adductor reinforcement with resistance between the inside of the knees
Resistance abductor reinforcement between the outside of the knees combined with reverse crunch
Sit ups with resistance in your hands
Roll up with resistance in your hands
Double leg stretch with resistance between the outside of the ankles
Seated spinal twist with resistance in your hands
On the hip upper leg lift with resistance between the ankles x2
On the hip lift legs with resistance between the legs x2
Chest squeezed with resistance in the hands
Push up with resistance in the arms
Hand thrusts down with resistance between hand and floor x2
Curl resistance in the arms x2
Superman with resistance in his hands
Back extension with resistance arms extended behind the back combined with alternating leg strikes
stretching