Double Leg Lifts Circle
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Double Leg Lifts Magic Circle: 30 Modifications for All Levels
Double Leg Lift Magic Circle Card
Double Leg Lifts is a focused, lower abdominal exercise from the Core Stability category of the Magic Circle Pilates Card Deck.
Benefits: This movement strengthens the deep core, stabilises the pelvis, and tones the lower abdominals — all while integrating breath, alignment, and controlled movement through the circle.
Steps: 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.
Here are 30 modifications for different ability levels — beginner, intermediate, and advanced — to help you adapt the exercise for every student or personal need.
10 Beginner Modifications for Double Leg Lifts Circle
Beginner Mod 1: Bent Knees Lift
Bend the knees at 90° and perform the lift to reduce pressure on the spine.
Beginner Mod 2: One Leg at a Time
Lower and lift one leg while the other remains grounded, keeping the pelvis steady.
Beginner Mod 3: Pillow Under Hips
Place a cushion or folded towel under the sacrum to reduce lumbar arching.
Beginner Mod 4: No Circle
Perform the lift without the Magic Circle to focus on form and control.
Beginner Mod 5: Partial Range
Lower the legs only halfway down to maintain better core engagement.
Beginner Mod 6: Wall Press Support
Rest both feet on a wall and slide up and down to simulate the motion safely.
Beginner Mod 7: Exhale Emphasis
Focus on a strong exhale during the lift to enhance core activation.
Beginner Mod 8: Static Tabletop Hold
Hold legs in tabletop position for 5–10 seconds instead of lifting and lowering.
Beginner Mod 9: Circle Between Knees
Hold the ring between the knees for better alignment and ease of movement.
Beginner Mod 10: Bent Knee Toe Taps
Keep knees bent and alternate tapping toes to the floor to build strength.
10 Intermediate Modifications for Double Leg Lifts Circle
Intermediate Mod 1: Straight Legs, Partial Lower
Keep legs extended and lower only to 45° before returning.
Intermediate Mod 2: Pulse at Bottom
Add 2–3 mini pulses when legs reach the bottom range to deepen core work.
Intermediate Mod 3: Circle Squeeze Throughout
Maintain a light squeeze on the ring between ankles for inner thigh engagement.
Intermediate Mod 4: Exhale + Lift, Inhale + Lower
Match your breath with the movement for better rhythm and stability.
Intermediate Mod 5: Arms Overhead
Reach the arms overhead to challenge spinal stability and shoulder alignment.
Intermediate Mod 6: Hover Hold
Hold legs just above the mat for a few seconds before lifting again.
Intermediate Mod 7: Elevated Chest Curl
Lift the head and shoulders throughout to activate the upper abs.
Intermediate Mod 8: Wide Leg Lower
Keep legs slightly apart as you lower, returning together at the top.
Intermediate Mod 9: Feet Flexed
Flex the feet throughout the exercise for posterior chain activation.
Intermediate Mod 10: Slow Tempo
Take 3–5 seconds to lower and lift for added control and intensity.
10 Advanced Modifications for Double Leg Lifts Circle
Advanced Mod 1: Full Range Lift & Lower
Lower legs fully until they hover just above the mat, then return with precision.
Advanced Mod 2: Pulse + Hover Combo
Hold at the bottom position and add 10 quick pulses before lifting.
Advanced Mod 3: Lift in Chest Curl
Keep the upper body curled throughout the full range leg lift.
Advanced Mod 4: Circle Switch Grip
Pass the Magic Circle from ankles to hands and back between reps.
Advanced Mod 5: Leg Lift with Twist
Add a gentle torso twist during the lift to engage the obliques.
Advanced Mod 6: Arms Off Mat
Reach arms straight forward or to the ceiling, removing their stabilising help.
Advanced Mod 7: Extended Hold Challenge
Pause with legs near the mat for 10 seconds, resisting the urge to lift early.
Advanced Mod 8: Squeeze Pulse at Top
At the top of each lift, pulse the circle between ankles 10 times.
Advanced Mod 9: Tempo Pyramid
Use a 3-count to lower, hold for 3, then lift in 3 — slow and controlled.
Advanced Mod 10: Straight Arm Reach + Lift
Reach arms behind the head while lifting legs for increased challenge.
George’s Conclusion
Double Leg Lifts Circle 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 — whether you’re teaching beginners or training advanced clients.
With the 30 modifications above, you can craft custom experiences that meet your clients exactly where they are — and gently guide them toward more strength, more precision, and more confidence in their core.
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.
