Magic Circle Chest Squeeze
The Magic Circle Chest Squeeze is an effective Pilates exercise that strengthens the chest, shoulders and arms, using the resistance of a Pilates ring (magic circle). This exercise activates the upper body and helps improve core stability and strengthen the muscles that contribute to better posture.
Correct execution
How to perform the Magic Circle Chest Squeeze correctly:
- Sit or stand with a straight back and hold the Pilates ring in front of your chest with both hands, elbows slightly bent.
- Place your palms against the outside of the ring and hold it at chest height.
- Breathe in, and as you breathe out, slowly squeeze the ring together using your chest muscles.
- Hold for a moment before releasing as you inhale and repeat the movement in a controlled manner.
Common mistakes
Avoid these mistakes to get the most out of your workout:
- Tension in the shoulders: Keep your shoulders relaxed and down.
- For fast movement: Perform the movement slowly to activate the muscles optimally.
- Poor posture: Make sure your back remains straight throughout the exercise.
Video Demonstrations
These videos demonstrate the correct execution of the Magic Circle Chest Squeeze :
Modifications and variants
Adapt the exercise to your level:
- Beginner: Lower the ring a little lower if you feel tension in your shoulders.
- Advanced: Increase the resistance by squeezing the ring harder and holding for several seconds.
Number of repetitions and sets
Perform the Magic Circle Chest Squeeze for 2-3 sets of 10-15 repetitions . Increase the number of repetitions as you get stronger.
Breathing technique
Breathe in as you prepare the compression, and breathe out as you squeeze the ring together. Breathe in again when you let go.