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Pilates Exercise

Seated Legs with the Pilates Magic Circle

Seated Legs with the Pilates ring is the perfect Pilates exercise to tone the inner thighs and the abdominal muscles and lift the pelvic floor.
Seated Legs is done with the Magic Circle, or sometimes using a fitness ball.

Start Position

Sit on your sit bones, on the edge of a firm surface like a chair or Pilates reformer.
Put the magic circle between your legs, just above the knee.
Your spine is long and tall. Tail bone drops toward the floor as the top of your head reaches for the sky. Make sure that your shoulders are over your hips.
Legs are parallel and feet are flat on the floor with toes pointing forward.
Drop your shoulder blades down your back, and keep our ribs in, as you cross your arms in front of your chest with your elbows up.

Workout

Engage : Scoop your abdominals by pulling them in and up. Activate the pelvic floor.
Some people have a hard time getting in touch with the pelvic floor muscles.
Seated Legs, once you get started, will help you feel them but try to engage the pelvic floor before you begin.

Inhale and squeeze the Pilates circle and hold for three counts.

Exhale and use control as you slowly release the circle.

Repetitions : Do 6-8 repetitions. Keep your abdominals and pelvic floor lifted throughout.

Tips

Keep your shoulders dropped.
Breathe deeply into the sides and back.
Note that this exercise incorporates all the elements of a Kegel exercise, keeping the pelvic floor and abdominals engaged throughout, making it a perfect exercise for rebounding from pregnancy.

Benefits

Strengthens the abdominal muscles, the inner thighs and the pelvic floor.

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