Tricep Pulse II Circle
| Similar Pose Names: | Triceps pulse II magic circle |
|---|---|
| Category: | Magic Circle |
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How to Do Magic Circle Tricep Pulse II: 30 Modifications for All Levels
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Pilates Magic Circle Tricep Pulse II[/caption]
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The Magic Circle Tricep Pulse II is a focused upper-body strength exercise featured in the Strength category of the Magic Circle Pilates Card Deck, and the Online Pilates Lesson Planner. It’s ideal for building tricep strength, shoulder stability, and core control while teaching the body to stay organised in a simple quadruped setup.
In this variation, you start on hands and knees with the ring under your right hand and your back flat. On the exhale, you press down into the ring ten times, then inhale to release. The key is keeping the elbow aligned under the shoulder, the shoulder blade stable, and the ribs supported so the pulses stay clean. You then switch sides and repeat, aiming for steady pressure without shifting weight into the wrist or twisting through the torso.
Below are 30 modifications for the Magic Circle Tricep Pulse II, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.
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10 Beginner Modifications for Magic Circle Tricep Pulse II
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Beginner Modification 1: Cushion Under Knees
Add padding under the knees for comfort and better control.
Beginner Modification 2: Wider Knees
Widen the knees slightly for more stability and less wobble.
Beginner Modification 3: Ring Beside the Hand
Place the ring next to the hand and press into it with the heel of the palm to reduce wrist load.
Beginner Modification 4: Lighter Press
Use gentle pulses so the shoulder stays relaxed and organised.
Beginner Modification 5: Smaller Pulse Range
Press only slightly into the ring to focus on alignment first.
Beginner Modification 6: Slower Pulses
Pulse slowly to keep the back flat and avoid rocking.
Beginner Modification 7: Fewer Reps
Do five pulses, rest, then do five more per side.
Beginner Modification 8: Forearm Support Option
Place the non-working forearm down for extra stability.
Beginner Modification 9: Ring-Free Prep
Press the palm into the mat (no ring) to practise shoulder stability.
Beginner Modification 10: One Side at a Time
Do a full set on one side, rest, then switch sides.
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10 Intermediate Modifications for Magic Circle Tricep Pulse II
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Intermediate Modification 1: Standard 10 Exhale Pulses
Press down ten times on an exhale, keeping the back flat and ribs supported.
Intermediate Modification 2: Add a 5-Second Hold
After ten pulses, hold a steady press into the ring for five seconds.
Intermediate Modification 3: Stronger Ring Press
Increase pressure slightly while keeping the shoulder away from the ear.
Intermediate Modification 4: Ring Slightly Forward
Place the ring a touch forward to increase shoulder and tricep demand.
Intermediate Modification 5: Narrower Knee Base
Bring knees slightly closer together to increase trunk stability.
Intermediate Modification 6: Slow Eccentric Release
Press down on the pulse, then release more slowly for control.
Intermediate Modification 7: Increase to 15 Pulses
Add five extra pulses per side without losing alignment.
Intermediate Modification 8: Pause at the Bottom
Pause briefly at the deepest press before releasing.
Intermediate Modification 9: Two Sets
Complete two rounds per side with a short rest between.
Intermediate Modification 10: Posture Check Reset
Reset flat back, neutral neck, and shoulder position before switching sides.
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10 Advanced Modifications for Magic Circle Tricep Pulse II
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Advanced Modification 1: Strong Isometric Press
Hold a firm press into the ring for 10–15 seconds per side.
Advanced Modification 2: Pulse and Hold Pattern
Pulse four times, hold for four counts, and repeat until ten pulses are complete.
Advanced Modification 3: Slow 3-Second Pulses
Make each pulse a three-second press and three-second release.
Advanced Modification 4: Knees Hover Option
Hover the knees slightly off the mat while pressing to increase core demand.
Advanced Modification 5: Ring Further Forward
Place the ring further forward under the hand for a bigger stability challenge.
Advanced Modification 6: Narrow Base Hover
Bring knees closer together and hover while pulsing for advanced control.
Advanced Modification 7: Anti-Rotation Focus
Keep hips square and resist shifting as the working arm presses.
Advanced Modification 8: Increase to 20 Pulses
Perform twenty pulses per side while maintaining flat back and steady shoulder.
Advanced Modification 9: 60-Second Endurance Set
Pulse continuously for 30 seconds per side with consistent pressure.
Advanced Modification 10: Flow Into Plank Hold
After each side, step back into a short plank hold, then return to kneeling.
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George’s Conclusion
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The Magic Circle Tricep Pulse II is a Strength-category essential for building triceps and shoulder stability while training the spine to stay flat and organised. When the ribs stay supported and the shoulder stays steady, the pulses feel controlled, precise, and surprisingly challenging, especially as fatigue sets in.
This is one of 50 exercises featured in the Magic Circle Pilates Card Deck, and the Online Pilates Lesson Planner, 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.
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Pilates Magic Circle Card Deck
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Pilates Magic Circle Card Deck[/caption]
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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.
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