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INTRO: Watch this video to learn how to make your leg exercise more challenging with a magic circle.
Hi I’m Clancy from Inner Strength Pilates & Barre, now today I’m showing you an exercise to strengthen your outer thigh and your glutes with the magic circle.
So the magic circle is a fantastic piece of equipment to have around the house because you could do many exercises.
So let’s start off, now you’re going to be side lying for this one, so you can place a pillow underneath your head if that makes you feel more comfortable, otherwise just laying onto your side and you can just support yourself up onto your elbow, head heavy into that hand.
Okay, now we’re going to pop the magic circle, make sure that the handle is on the outside of your ankle, and you’re going to extend that leg away, bending the underneath leg so it’s nice and stable there for your balance, and hips stacked above one another.
Now we’re holding here, and we want to have our leg keep high, so hold here, you want to make sure the magic circle stop swinging from side to side.
Now we do half a circle, and then bring it half, so we’re drawing a little circle with our foot, and your goal is to not let that magic circle rock which is super hard to do.
Exhale down, inhale bring the circle back up, I’m wobbling, trying keep it stable, relaxing your foot on that working leg.
Now you want to do this quite slow in control to keeping your core engaged to support your lower back, and you’ll feel it really working in the outer thigh here, and up, so we’re going forward at the moment staying in the same direction for 20 reps, and circle.
Alright, so once you’ve done 20 we’re going to reverse that circle, try not to drop your leg here, and bring it up, and back down, leg up, and back, bring the leg up, and back.
So that’s really working into the glute need, toning and strengthening the other thighs, holding.
So it’s quite tricky to do it might not look like I’m doing much but it’s really really working.
Good, so of course once you’ve done that you repeat that on the other side.
Now I mean try for 20 reps, but if you need to start off with just 10 in each direction, have a little rest, go back up, try 10 again, but you want to try and get 20 forward in a row, 20 back in a row, and holding it up the whole time without dropping.
Okay, and once you’ve done that just make sure give yourself a nice glutes stretch so just by crossing your leg further reaching forward, or one leg up foot flat, or even just having a roll on your butt.
Thank you for joining me, and I hope you love that one.
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