{"id":57305,"date":"2020-10-30T07:21:53","date_gmt":"2020-10-30T07:21:53","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-leg-lifts-circle\/"},"modified":"2026-01-11T19:58:45","modified_gmt":"2026-01-11T19:58:45","slug":"double-leg-lifts-circle","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-leg-lifts-circle\/","title":{"rendered":"Double Leg Lifts Circle"},"content":{"rendered":"

Lie on back and lift your legs perpendicular to the floor. Place ring between shins above the ankles. Lower legs to about 45 degrees. Use abs to lift them back up. Repeat with control. <\/p>\n

Double Leg Lifts Magic Circle: 30 Modifications for All Levels<\/strong><\/h2>\n
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\"Double<\/a>

Double Leg Lift Magic Circle Card<\/p><\/div>\n
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Double Leg Lifts\u00a0<\/strong> is a focused, lower abdominal exercise from the Core Stability category of the Magic Circle Pilates Card Deck<\/a>.<\/p>\n

Benefits:<\/strong> This movement strengthens the deep core, stabilises the pelvis, and tones the lower abdominals \u2014 all while integrating breath, alignment, and controlled movement through the circle.<\/p>\n

Steps:<\/strong> Performed lying on the back with the Magic Circle held between the ankles, it challenges both strength and control. The goal is to maintain a grounded spine while the legs lift and lower in unison, offering an efficient way to build endurance and precision in the powerhouse.<\/p>\n

Here are 30 modifications for different ability levels<\/strong> \u2014 beginner, intermediate, and advanced \u2014 to help you adapt the exercise for every student or personal need.<\/p>\n
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10 Beginner Modifications for Double Leg Lifts Circle<\/strong><\/h2>\n
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Beginner Mod 1: Bent Knees Lift<\/strong>
\nBend the knees at 90\u00b0 and perform the lift to reduce pressure on the spine.<\/p>\n

Beginner Mod 2: One Leg at a Time<\/strong>
\nLower and lift one leg while the other remains grounded, keeping the pelvis steady.<\/p>\n

Beginner Mod 3: Pillow Under Hips<\/strong>
\nPlace a cushion or folded towel under the sacrum to reduce lumbar arching.<\/p>\n

Beginner Mod 4: No Circle<\/strong>
\nPerform the lift without the Magic Circle to focus on form and control.<\/p>\n

Beginner Mod 5: Partial Range<\/strong>
\nLower the legs only halfway down to maintain better core engagement.<\/p>\n

Beginner Mod 6: Wall Press Support<\/strong>
\nRest both feet on a wall and slide up and down to simulate the motion safely.<\/p>\n

Beginner Mod 7: Exhale Emphasis<\/strong>
\nFocus on a strong exhale during the lift to enhance core activation.<\/p>\n

Beginner Mod 8: Static Tabletop Hold<\/strong>
\nHold legs in tabletop position for 5\u201310 seconds instead of lifting and lowering.<\/p>\n

Beginner Mod 9: Circle Between Knees<\/strong>
\nHold the ring between the knees for better alignment and ease of movement.<\/p>\n

Beginner Mod 10: Bent Knee Toe Taps<\/strong>
\nKeep knees bent and alternate tapping toes to the floor to build strength.<\/p>\n
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10 Intermediate Modifications for Double Leg Lifts Circle<\/strong><\/h2>\n
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Intermediate Mod 1: Straight Legs, Partial Lower<\/strong>
\nKeep legs extended and lower only to 45\u00b0 before returning.<\/p>\n

Intermediate Mod 2: Pulse at Bottom<\/strong>
\nAdd 2\u20133 mini pulses when legs reach the bottom range to deepen core work.<\/p>\n

Intermediate Mod 3: Circle Squeeze Throughout<\/strong>
\nMaintain a light squeeze on the ring between ankles for inner thigh engagement.<\/p>\n

Intermediate Mod 4: Exhale + Lift, Inhale + Lower<\/strong>
\nMatch your breath with the movement for better rhythm and stability.<\/p>\n

Intermediate Mod 5: Arms Overhead<\/strong>
\nReach the arms overhead to challenge spinal stability and shoulder alignment.<\/p>\n

Intermediate Mod 6: Hover Hold<\/strong>
\nHold legs just above the mat for a few seconds before lifting again.<\/p>\n

Intermediate Mod 7: Elevated Chest Curl<\/strong>
\nLift the head and shoulders throughout to activate the upper abs.<\/p>\n

Intermediate Mod 8: Wide Leg Lower<\/strong>
\nKeep legs slightly apart as you lower, returning together at the top.<\/p>\n

Intermediate Mod 9: Feet Flexed<\/strong>
\nFlex the feet throughout the exercise for posterior chain activation.<\/p>\n

Intermediate Mod 10: Slow Tempo<\/strong>
\nTake 3\u20135 seconds to lower and lift for added control and intensity.<\/p>\n
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10 Advanced Modifications for Double Leg Lifts Circle<\/strong><\/h2>\n
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Advanced Mod 1: Full Range Lift & Lower<\/strong>
\nLower legs fully until they hover just above the mat, then return with precision.<\/p>\n

Advanced Mod 2: Pulse + Hover Combo<\/strong>
\nHold at the bottom position and add 10 quick pulses before lifting.<\/p>\n

Advanced Mod 3: Lift in Chest Curl<\/strong>
\nKeep the upper body curled throughout the full range leg lift.<\/p>\n

Advanced Mod 4: Circle Switch Grip<\/strong>
\nPass the Magic Circle from ankles to hands and back between reps.<\/p>\n

Advanced Mod 5: Leg Lift with Twist<\/strong>
\nAdd a gentle torso twist during the lift to engage the obliques.<\/p>\n

Advanced Mod 6: Arms Off Mat<\/strong>
\nReach arms straight forward or to the ceiling, removing their stabilising help.<\/p>\n

Advanced Mod 7: Extended Hold Challenge<\/strong>
\nPause with legs near the mat for 10 seconds, resisting the urge to lift early.<\/p>\n

Advanced Mod 8: Squeeze Pulse at Top<\/strong>
\nAt the top of each lift, pulse the circle between ankles 10 times.<\/p>\n

Advanced Mod 9: Tempo Pyramid<\/strong>
\nUse a 3-count to lower, hold for 3, then lift in 3 \u2014 slow and controlled.<\/p>\n

Advanced Mod 10: Straight Arm Reach + Lift<\/strong>
\nReach arms behind the head while lifting legs for increased challenge.<\/p>\n
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George\u2019s Conclusion<\/strong><\/h2>\n
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Double Leg Lifts Circle<\/strong> is one of the most direct yet versatile ways to target deep abdominal strength while reinforcing control and coordination. Its simplicity makes it approachable, while its adaptability makes it a powerful addition to any Pilates practice \u2014 whether you’re teaching beginners or training advanced clients.<\/p>\n

With the 30 modifications above<\/strong>, you can craft custom experiences that meet your clients exactly where they are \u2014 and gently guide them toward more strength, more precision, and more confidence in their core.<\/p>\n

This is just one of 50 exercises<\/strong> in the Magic Circle Pilates Card Deck<\/a> \u2014 your Swiss Army Knife for creating well-structured, creative Pilates sessions. Great for studios. Great for home practice. And absolutely brilliant for planning.<\/p>\n

Explore. Modify<\/strong>. Flow. Enjoy.<\/p>\n


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Pilates Magic Circle Card Deck <\/strong><\/h2>\n


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\"Pilates<\/a>

Pilates Magic Circle Card Deck<\/p><\/div>\n
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Below are the 50 exercises i<\/strong>ncluded in the Magic Circle Pilates Card Deck<\/a>\u2014neatly categorised and totally clickable<\/strong>. Each link lets you preview the move, so you know exactly what you\u2019re getting.<\/span><\/p>\n

Core & Stability Category (Blue Border)<\/strong><\/p>\n

The 17 exercises in the\u00a0\u201ccore & stability\u201d<\/strong>\u00a0category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics \u2192 crunch variations \u2192 rotation \u2192 double-leg load \u2192 reach patterns \u2192 roll-up sequence \u2192 seated control \u2192 kneeling stability \u2192 supine leg circles<\/em>.<\/span><\/p>\n

Together, these exercises\u00a0strengthen your centre<\/strong>,\u00a0improve postural control<\/strong>, and\u00a0build balanced stability<\/strong>\u00a0from the inside out \u2014 helping you move with precision, support, and confidence in every Pilates session.<\/span><\/p>\n