The Pilates magic circle is this instructor’s favorite piece of equipment—here’s why she loves it and three exercises to try
This unassuming piece of equipment can help you work the right muscles
Have you ever come across a video of someone doing Pilates with what looks like a miniature hula hoop?
This piece of equipment is rather dramatically called a magic circle, but can also referred to as a Pilates ring or fitness circle.
Unlike most fitness equipment, which increases the difficulty, the magic circle works to increase body awareness, deepen engagement and improve your Pilates form.
“The magic circle isn't about adding a ton of resistance like a dumbbell,” says Pilates instructor Hannah Lawrence. “Instead, it gives you feedback.”
The studio manager at Sundrop Pilates in Denver, CO adds: “When you squeeze it, it pushes back. When you press into it, it creates stability.
“That simple interaction helps you find and activate muscles that can be tricky to connect with on their own, like your inner thighs, deep core, or the stabilizers around your shoulders.”
Lawrence tells Fit&Well that the magic circle is her favorite piece of fitness equipment because of how much more aware it makes her of the way her body is moving.
“Instead of just getting through the reps, you’re paying attention to what’s actually working and whether you’re moving with control,” she says.
“That's one of the reasons I think Pilates works so well, and the magic circle helps reinforce that connection.”
Here are three of Lawrence’s favorite magic circle exercises, which she regularly uses with the people she teaches.
If you’d like to add a magic ring to your home set-up you will able to find discounts on a range of magic circles in Amazon’s Prime Day sale, which runs through June 26.
1. Bridge
Sets: 2-3 Reps: 12-15 Rest: 30sec
Muscles worked: Glute max, hamstrings, inner thighs and deep core.
How to do it:
- Lie on your back with your knees bent, and your feet flat on the floor, hip-width apart. Place the magic circle between your thighs, just above your knees.
- Gently squeeze the magic circle between your legs, then push through your heels and lift your hips until they form a straight line to your knees.
- Pause briefly at the top of the movement while maintaining pressure on the ring, or adding another squeeze.
- Lower your hips to the start with control.
“This variation is fantastic for building glute strength while also activating the inner thighs and pelvic floor,” says Lawrence.
“The ring helps keep the lower body engaged and creates more awareness throughout the movement.”
2. Triceps extension
Sets: 2-3 Reps: 12-15 Rest: 30sec
Muscles worked: Triceps, shoulders, upper back and deep core stabilizers.
How to do it:
- Kneel or stand with your shoulders relaxed and your back straight.
- Hold the magic circle behind your head with both of your hands on the pads, maintaining gentle pressure.
- Extend your arms overhead while continuing to squeeze the circle.
- Slowly bend your elbows to lower the ring behind your head.
- Continue, maintaining consistent pressure on the magic circle throughout the movement.
“A lot of people think of the magic circle as a lower-body tool, but it's surprisingly effective for the upper body as well,” says Lawrence.
“This exercise strengthens the back of the arms while reinforcing good posture and shoulder stability.”
3. Dead bug
Sets: 2-3 Reps: 8-10 each side Rest: 30sec
Muscles worked: Transverse abdominis, rectus abdominis, obliques and shoulders.
How to do it:
- Lie on your back with your arms and legs raised, with your knees bent to 90° and directly above your hips.
- Hold the magic circle and apply gentle pressure, keeping your lower back connected to the mat.
- Extend and lower one leg and lower your arms behind your head.
- Return to the starting position and alternate sides while maintaining steady pressure on the ring.
“Dead bug is one of my favorite exercises for teaching core stability,” says Lawrence. “Adding the magic circle increases engagement through the upper body and helps create a full-body connection.”
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Hannah Lawrence is a Pilates instructor and the studio manager at Sundrop Pilates in Denver. She holds both mat and reformer certifications through the studios where she currently coaches and is also an AFAA certified group fitness instructor.
