Riding a stationary exercise bike is an excellent option for those who want to shed a few pounds or increase their aerobic fitness levels. Stationary bikes have the added benefit of being low impact, which make them ideal for those people suffering from lower back problems, joint problems, the elderly, or those of us who have let their fitness slip. A vigorous 60 minute ride can burn almost as many calories as a 60 minute jog, without all the jarring on your knees and hips.
Pilates mat can provide a rather rigorous exercise program for most of us. The Magic Circle helps to spice up the class but it's use has a purpose and therefore is most effective when integrated with a known series of exercises.
The Magic Circle was created (actually from the metal band of a beer keg!) to support and engage the powerhouse and provides a great visual of the depth and dimension of the core powerhouse.
Students are taught to "lift the powerhouse IN AND UP" which is sort of one dimensional. However, if one holds the magic circle vertically, horizontally and in the medial plane - and squeezes it - you will better appreciate the dimension and full depth of the abdominal strength.
So, in answer to the question, "when is the magic circle used," it's frequently used as an assistant to completing an exercise, and as an increased challenge or additional resistance to an exercise. The powerhouse only becomes more powerful when it is worked in opposition to its stability. The Magic Circle helps us realize that oppositional force.
Pilates makes a difference with consistency. Joseph Pilates said, " "In 10 Sessions you will feel the difference, in 20 you will see the difference, and in 30 you'll have a whole new body." Pilates makes a difference with consistency. Joseph Pilates said, " "In 10 Sessions you will feel the difference, in 20 you will see the difference, and in 30 you'll have a whole new body."
For the past seven years I have been teaching an Intro/Beginner Mat class for a 20-session series. Many people sign up, quite a few progress to the next level (see the Magic Circle Intermediate Group) and occassionally the large majority of the group sticks with the program - consistently thru the entire series - and can actually see, feel and experience the difference in their body, flexibility and flow of the class.
Take a look at the Beginner Class video snippet and see for yourself! Flow, flexibility and clear progression is evident in the work and bodies of each of the members of the class.
Now in truth, it may not be evident to your eyes as an observer, and surely the work of Pilates is never really finished - as the body is always rebuilding itself - but each of these students knows the work and effort required of them to deepen their control, concentration and centering of their body to accomplish the Rollup with such ease and grace.
Ninety percent of the members of a beginner class have tight hamstrings, strained lower back, weak abdominals and 60% have minimal proprioception (conscious awareness of the body in spatial terms).
So while the next 20 sessions will present each of them a new challenge as we refine the basic elements of the pilates order of exercises, it is a joy to watch and experience the fluidity, flow and ease of movement each member of the class has gained thru their hard work and consistent practice.
Basic Back Stretches
Legs & Butt
