The Magic Circle can be used to tone, strengthen, and lengthen the whole body. In this post, I am concentrating on the upper body using the Magic Circle. The Magic Circle helps us connect to our mid-back, creates proper joint mechanics, and helps us create strength around our shoulder cuff, shoulder girdle, arm, upper chest, and back.
Remember to keep the breath flowing freely. Take long, deep inhales and exhales, always checking that no tension is being created in the neck or shoulder area.
If you have tight musculature in your neck, chest, or shoulders or any kind of upper body injury, use an imaginary circle at first. Try to create your own resistance with your imaginary circle, going at a slow pace and using long deep inhales and exhales. Even with this imaginary circle, you should feel the work in the mid-back and the musculature of the arms. Keep checking that you are tension free in the shoulders and neck.
Many manufacturers of Magic Circles make a light, medium, and heavy version. If you are stepping up from the imaginary circle, try a light circle to start.
The three Magic Circle exercises that we will be discussing are all standing exercises. Please remember these posture cues as you move through all the exercises.
• Stand with the feet hip distance apart. The knees can be slightly bent or straight but not locked out or hyper-extended.
• Engage the abdominals by using the breath to pull them in and up.
• The shoulders should be away from the ears, and the upper chest and upper back should be wide.
• Eyes should be looking to the horizon as the crown of the head reaches to the sky.
Exercise: STRAIGHT ARM FRONT WITH THE MAGIC CIRCLE
• Stand up straight.
• The Circle should start in front of the chest. Hold onto the Circle with one hand to each pad.
• The arms should be straight with the shoulders dropping down the back.
• Use a pulsating motion of the arms to push the Circle in and out. Be aware that this pulsating motion is not happening in the rest of the body. The body should stay upright and aligned as you work through the arms.
• During the pulsating motion of the arms, try to control both the inward push and the release.
• Also, keep the arms parallel and the shoulders dropped. You should feel the work in the upper back, chest, bicep, and triceps.
• The pace of the pulses can be very slow and large to very quick and small.
• Start out with 5 pulses in 5 sets. You can eventually build up to 10 pulses in 8 sets.
• To advance, you can use 5 pulses to bring the Circle above the shoulders and 5 pulses to bring the Circle below the shoulders.
• Keep the arms straight as you move the Circle up and down.
• Try to do three to five full sets.
Exercise: BICEP PRESS WITH THE MAGIC CIRCLE
• Stand up straight.
• Bring the Circle to the right hip. Rest one of the pads of the Circle on the middle of the right hip. The right hand should push into the pad on the outside of the Circle to secure it.
• The right elbow should be slightly bent.
• The left arm hangs by the side and the body is square to the front.
• Keeping the rest of the body straight and still, inhale and press in on the Circle.
• Exhale and slowly release.
• Be sure not to side bend as you press in on the Circle. Both sides of the body should stay equally long throughout the exercise.
• Use a pulsating motion of the arm again.
• Try to control both the inward push and the release.
• You should feel the work in the mid-back and biceps.
• The pace of the pulses can be very slow and large to very quick and small.
• Start out with 5 pulses in 5 sets.
• Change sides.
Exercise: ARMS BACK WITH THE MAGIC CIRCLE
This one is great for targeting the triceps and opening the chest and shoulders.
• Stand up straight.
• Bring the Circle behind you. Grab each pad with your hands and bend your elbows slightly.
• Again use a pulsating motion of the arms. You can do these in a range from very slow and large to small and quick.
• Try to keep the body upright and well aligned as you move through the arms.
• Don’t be surprised if the Circle doesn’t move. As long as you are feeling the contraction in the arms and mid-back, you’re good.
• Start out with 5 pulses in 5 sets and later advance to 10 pulses in 8 sets.
Next time, we’re going to get into some advanced exercises using the Circle for upper body strength. Check back in this category.
Thanks for reading! Leave us your comments below!
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