Arm Raise Pulse II Circle
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How to Do Magic Circle Arm Raise Pulse II: 30 Modifications for All Levels
Pilates Magic Circle Arm Raise Pulse II
The Magic Circle Arm Raise Pulse II is a shoulder-and-core endurance drill featured in the Strength category of the Magic Circle Pilates Card Deck. It’s ideal for building strong, stable shoulders, improving upper-body control, and training the ribcage to stay organised while the arms move through a longer, more demanding range.
In this variation, you stand tall with legs together, heels touching, and toes turned out while holding the ring in your hands. You reach the arms diagonally and squeeze the ring, then lift the arms up to the ceiling over an eight-count with pulses, and lower back down over an eight-count. The challenge is keeping the neck relaxed, the shoulders wide, and the ribs stacked over the pelvis throughout the slow lift and controlled descent — no leaning back, no rib flare, no shoulder shrugging.
Below are 30 modifications for the Magic Circle Arm Raise Pulse II, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.
10 Beginner Modifications for Magic Circle Arm Raise Pulse II
Beginner Modification 1: Parallel Stance
Stand hip-width in parallel instead of heels-together turnout for more stability.
Beginner Modification 2: Soft Knees
Keep a slight bend in the knees to reduce tension and prevent locking.
Beginner Modification 3: Smaller Diagonal Reach
Reach diagonally only a little to find shoulder comfort and avoid shrugging.
Beginner Modification 4: Lift to Eye Level
Lift the ring only to eye level instead of to the ceiling.
Beginner Modification 5: No Pulses Yet
Lift for an eight-count and lower for an eight-count without pulses.
Beginner Modification 6: Shorter Counts
Use a four-count lift and four-count lower to reduce fatigue.
Beginner Modification 7: Lighter Ring Squeeze
Squeeze the ring gently to avoid gripping in the neck and jaw.
Beginner Modification 8: Back-to-Wall Support
Stand with your back near a wall to prevent rib flare and leaning.
Beginner Modification 9: One Set Only
Perform one controlled round, rest, then repeat if form stays clean.
Beginner Modification 10: Ring-Free Option
Remove the ring and practise the same arm pathway with hands reaching.
10 Intermediate Modifications for Magic Circle Arm Raise Pulse II
Intermediate Modification 1: Standard Pilates V Stance
Stand with heels touching and toes turned out, staying tall and steady.
Intermediate Modification 2: Gentle Ring Press
Press lightly into the ring throughout to stabilise shoulders and arms.
Intermediate Modification 3: Eight-Count Lift with Pulses
Lift to the ceiling over eight counts, adding small pulses as you rise.
Intermediate Modification 4: Eight-Count Lower
Lower over eight counts with control, keeping ribs stacked and shoulders wide.
Intermediate Modification 5: Exhale Through the Lift
Use a steady exhale during the lift to prevent rib flare and keep the core active.
Intermediate Modification 6: Hold at the Top
Hold the ring overhead for one breath before lowering.
Intermediate Modification 7: Slower Descent Focus
Make the lower phase extra slow and smooth to build endurance.
Intermediate Modification 8: Two Sets
Complete two rounds with a short rest, maintaining posture throughout.
Intermediate Modification 9: Narrower Hand Position
Hold the ring with hands closer together to increase shoulder stability demand.
Intermediate Modification 10: Tempo Ladder
Do one round with no pulses, then one round with pulses to build control.
10 Advanced Modifications for Magic Circle Arm Raise Pulse II
Advanced Modification 1: Strong Isometric Ring Press
Maintain a firm press into the ring throughout the lift and lower without shrugging.
Advanced Modification 2: Continuous Pulses
Pulse lightly for the entire eight-count lift and the entire eight-count lower.
Advanced Modification 3: Longer Counts
Increase to a ten-count lift and ten-count lower to build endurance.
Advanced Modification 4: Three Sets
Perform three rounds with minimal rest while keeping neck relaxed.
Advanced Modification 5: Slow 5-Second Top Hold
Hold overhead for five seconds before beginning the controlled descent.
Advanced Modification 6: Heel Lift Challenge
Rise onto the balls of the feet during the lift phase to add balance demand.
Advanced Modification 7: Narrow Stance Balance Challenge
Keep feet very close (tight Pilates V) to increase stability requirements.
Advanced Modification 8: Add Side Bend Accent
At the top, add a small side bend right and left before lowering.
Advanced Modification 9: Reverse Breath Pattern
Inhale for the lift, exhale for the lower to challenge coordination.
Advanced Modification 10: 60-Second Endurance Set
Repeat the pattern continuously for 60 seconds without losing rib and shoulder organisation.
George’s Conclusion
The Magic Circle Arm Raise Pulse II is a fantastic Strength-category challenge for shoulder endurance, postural control, and core organisation. The diagonal reach plus slow eight-count lift and lower forces the upper body to work with precision — and the ring gives you feedback that keeps the movement connected rather than floppy or tense.
This is one of 50 exercises featured in the Magic Circle Pilates Card Deck, designed to give teachers and students an easy way to structure, modify, and explore Pilates sessions. Whether you’re planning classes, creating home workouts, or simply wanting fresh inspiration, the Card Deck puts variety and progression at your fingertips.
Pilates Magic Circle Card Deck
Pilates Magic Circle Card Deck
Below are the 50 exercises included in the Magic Circle Pilates Card Deck—neatly categorised and totally clickable. Each link lets you preview the move, so you know exactly what you’re getting.
Core & Stability Category (Blue Border)
The 17 exercises in the “core & stability” category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics → crunch variations → rotation → double-leg load → reach patterns → roll-up sequence → seated control → kneeling stability → supine leg circles.
Together, these exercises strengthen your centre, improve postural control, and build balanced stability from the inside out — helping you move with precision, support, and confidence in every Pilates session.
- Crunches
- Crunch Pulse
- Crunch Arm Twist
- Crunch Arm Twist Pulse
- Crunch Double Leg
- Crunch Double Leg Twist
- Double Leg Lift
- Double Leg Pulse
- Double Leg Stretch
- Leg Reach Crunch
- Leg Reach Pulse
- Halfway Rollback Twist
- Full Roll Up
- Knee Pulses Side I
- Knee Pulses Side II
- Bird Dog
- Single Leg
Flexibility & Stretching Category (Green Border)
The 16 exercises in the “flexibility & stretching” category are organised for a natural progression through the body. The flow moves from: standing lengthening → forward folds → kneeling rotations → side-lying hip mobility → lunges → bridges → kneeling extensions → hamstring stretches → finishing with a grounded upper-body opener.
These movements release tight muscles, enhance mobility, and improve range of motion using the Magic Circle as a gentle stretching aid. Great for warming up, cooling down, or restoring ease to the body after long days or tough workouts.
- Calf Stretch
- Forward Fold
- Spinal Twist
- Side Bend
- Side Pulse
- Leg Side Pulse I
- Leg Side Pulse II
- Lunge I
- Lunge II
- Hip Lift
- Bridge
- Kneeling Down Dog
- Kneeling Squat
- Single Leg Stretch
- Single Leg Toe Touch
- Pushup
Strength Category (Red Border)
The 17 exercises in the “strength” category move from upper-body strength to lower-body power, following a deliberate progression: upper-body pulses → chest squeezes → shoulder work → triceps → inner-thigh pulses → leg lifts → standing adduction work → lunges and squats → finishing with deep lower-body strength.
These exercises use the Magic Circle’s resistance to tone the arms, sculpt the legs, and build total-body strength — delivering a powerful, well-structured sequence that challenges the whole body in a balanced way.
