Revive lethargic muscles

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2024 | Magic Circle | pilatesathome | the basics

Revive lethargic muscles with the Magic Circle

Hey, there, welcome. I am so excited that you stopped by. I love The Classical Pilates Method and want to share everything I have learned so far and inspire your practice. Every week I share an article and a free video. Sign up and receive free Level 2 Mat Pilates Sequence

 

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Magic Circle is back in the house! If you have stubborn muscles, two things can snap you out of your lethargy: using a magic circle and focusing on squeezing the targeted muscles.

I promise it works. I was sweating during today’s video workout; if your abs are lazy, you will feel them working.

Here’s how to engage these muscles from the get-go:

 

 

 

 

The middle traps need to awaken; use the hand’s position to challenge.

@jeaniquepilates 

1:52 – Start standing up to wake up the feet 👣

  • Lift the soles of the feet up.
  • Engage the hamstrings and glute muscles by squatting up and down. 

Stomach series: 

  • 13:14 – Don’t miss The Abs Stomach series—my favourite part this week! (💪 middle abs on 🤩)

Obliques and rotations 

  • 16:56 mins – Let’s keep the hips down and let the magic circle support those oblique muscles to move the spine.
  • 18:00 – Then switch on the part of the oblique muscles that live on your ribs in The Saw exercise. 

Spine extension, neck and upper back strength:

  • 19:25 – The middle traps need to awaken; use the hand’s position to challenge them in The Swan, Single Leg kick and Double Leg Kick 

 

 

Equipment: Chair – Advance Exercise

Pilates Exercise: Climbing the mountain  series and back bend preparation

Tips and techniques:  High heels

Alignment: To make this exercise successful, you first need to have done a few weeks, if not a few months, of regular chair classes to build full body strength. Once you’ve down Climbing the mountain up and side then you can try Climbing the mountain down. 

– Transfer your body weight under your toes
– lift the soles of the feet
– Carry the foot, legs and inner thigh up The abdominal muscles.
 
 

Let’s get it on!

Xo 

 Jeanique

 

 

Additional Resources:

  • If you want to learn more about feet and why it is challenging to wake your toes, check out the images from The Body World for visual line of movement follow this link 

 

“Empower yourself and become the person you’ve always known you were meant to be! Believe.”

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