Crunch Double Leg Circle
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Crunch Double Leg Circle Magic Circle: 30 Modifications for All Levels
Crunch Double Leg Magic Circle
The Crunch Double Leg Circle is a high-impact ab sculptor featured in the Core category of the Magic Circle Pilates Card Deck. With its strong emphasis on coordination, control, and upper-lower body integration, this core-burner strengthens the deep abdominal muscles while building stamina and form under fatigue.
The setup is beautifully simple: lying on your back in tabletop, extend the ring behind your head, then lift both legs to the ceiling as you crunch up and reach the ring toward your toes. From there, return the legs to tabletop and arms behind the head, repeating the sequence with control.
Because of the exercise’s intensity and coordination demands, offering modifications is key to adapting it for all levels of students. Below, you’ll find 30 variations to support beginners, challenge intermediates, and inspire advanced practitioners.
10 Beginner Modifications for Crunch Double Leg Circle Magic Circle
Beginner Modification 1: One Leg at a Time
Keep one leg in tabletop while the other lifts to the ceiling, reducing load.
Beginner Modification 2: Head Rest Option
Keep the head and shoulders grounded while lifting the legs.
Beginner Modification 3: Bend the Knees
Lift knees toward chest rather than extending legs fully to ease core strain.
Beginner Modification 4: Smaller Crunch
Crunch just high enough to activate the abs, avoiding excessive neck tension.
Beginner Modification 5: Use a Pillow Under Head
Support the head and neck with a small cushion for added comfort.
Beginner Modification 6: Slow Tempo
Reduce tempo to focus on alignment, breath, and core control.
Beginner Modification 7: Keep Legs in Tabletop
Skip the lift and just reach the ring toward your knees.
Beginner Modification 8: Ring Above Chest
Hold the ring above the chest rather than extending it behind the head.
Beginner Modification 9: Arm Reach Only
Keep legs stationary while practicing the arm arc with crunch.
Beginner Modification 10: Short Reps
Perform only 3–5 reps per round to build confidence gradually.
10 Intermediate Modifications for Crunch Double Leg Circle Magic Circle
Intermediate Modification 1: Legs to 45 Degrees
Lower legs to 45° rather than straight to the ceiling to challenge the core.
Intermediate Modification 2: Add a 2-Second Hold
Pause at the top of the crunch to deepen control and endurance.
Intermediate Modification 3: Add a Pulse at the Top
Pulse the ring toward the toes 2–3 times before returning.
Intermediate Modification 4: Breath-Timed Movement
Inhale to prepare, exhale on crunch, inhale on return — sharpen breath-core connection.
Intermediate Modification 5: Hover Arms & Legs
Hold the arms and legs just off the floor between reps for core engagement.
Intermediate Modification 6: Extend Legs Alternating
Alternate extending one leg at a time from tabletop to ceiling.
Intermediate Modification 7: Feet in Pilates V
Keep the heels together and toes apart as you lift, engaging the inner thighs.
Intermediate Modification 8: Add Ring Squeeze
Gently press into the ring during the crunch to recruit chest and arms.
Intermediate Modification 9: Heels Push Up
Actively push heels upward at the top of the crunch to intensify stretch and core lift.
Intermediate Modification 10: Tuck and Lift Combo
Add a tiny pelvic tuck as the legs extend to enhance lower core activation.
10 Advanced Modifications for Crunch Double Leg Circle Magic Circle
Advanced Modification 1: Legs Lower to Hover
Lower straight legs to hover above the mat before lifting and crunching.
Advanced Modification 2: Double Pulse Reach
Add two strong pulses at the top of the crunch before releasing.
Advanced Modification 3: Ring Rotation
Add a slight twist at the top, reaching the ring to alternating feet.
Advanced Modification 4: Add a Leg Circle
Circle the legs outward after each crunch, engaging hip stabilisers.
Advanced Modification 5: Arms and Legs Hover Between Reps
Keep arms and legs just above the mat at all times for continuous core demand.
Advanced Modification 6: Toe Tap After Crunch
Tap the toes to the mat after lowering from the ceiling, then repeat the crunch.
Advanced Modification 7: Ring Pull-Apart at Top
Gently pull the ring apart during the crunch to intensify arm and shoulder work.
Advanced Modification 8: One-Leg Lower with Hold
Lower one leg toward the mat while holding the other extended — alternating each rep.
Advanced Modification 9: Add Ankle Weights
Increase the challenge with light ankle weights for leg resistance.
Advanced Modification 10: Full Teaser Transition
From the crunch, continue into a Teaser shape, then reverse to the starting position.
George’s Conclusion
The Crunch Double Leg Circle is a masterclass in coordination and core power. Whether you’re introducing beginners to the basics or challenging advanced clients with pulses and hover holds, these 30 modifications offer a deep well of teaching tools.
By using the Magic Circle as both guide and resistance, you help students build precision, presence, and strength — one controlled rep at a time.
This is just one of 50 exercises in the Magic Circle Pilates Card Deck — your Swiss Army Knife for creating well-structured, creative Pilates sessions. Great for studios. Great for home practice. And absolutely brilliant for planning.
Explore. Modify. Flow. Enjoy.
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.
