Double Leg Pulse Circle
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Double Leg Pulse Magic Circle: 30 Modifications for All Levels
Double Leg Pulse Magic Circle
Double Leg Pulse Magic Circle is a targeted lateral core and inner thigh exercise featured in the Core Stability category of the Magic Circle Pilates Card Deck . It challenges core control, leg strength, and coordination — all from a grounded, side-lying position.
To perform it, lie on your left side with both legs extended and the Magic Circle placed between your ankles. With the top arm supporting you, lift both legs slightly off the mat and pulse them together ten times. Switch sides and repeat. This deceptively simple motion engages the obliques, inner thighs, and hip stabilisers in one efficient movement.
Below are 30 modifications (10 beginner, 10 intermediate, and 10 advanced) to help you tailor the exercise to any level — whether you’re introducing lateral strength to a new student or amplifying the burn for experienced movers.
10 Beginner Modifications for Double Leg Pulse Magic Circle
Beginner Mod 1: No Circle
Start without the Magic Circle to focus purely on the movement and alignment.
Beginner Mod 2: One-Leg Pulse
Keep the bottom leg grounded and pulse only the top leg to reduce load.
Beginner Mod 3: Bent Knees Pulse
Bend both knees and place the ring between them to shorten the lever length.
Beginner Mod 4: Pillow Support
Place a pillow or folded towel under your head to support neutral alignment.
Beginner Mod 5: Hand Assist
Use your top hand to gently support the ring and reduce wobble during the pulses.
Beginner Mod 6: Smaller Pulse Range
Use tiny pulses — just 1–2 inches — to build awareness and precision.
Beginner Mod 7: Wall Alignment Check
Perform the exercise with your back against a wall to check alignment.
Beginner Mod 8: Fewer Reps
Do just 4–6 pulses instead of 10, gradually building stamina.
Beginner Mod 9: Head Down Option
Keep your head resting on your lower arm rather than propping it up.
Beginner Mod 10: Circle Between Knees
If hamstrings or balance are limited, move the circle between bent knees.
10 Intermediate Modifications for Double Leg Pulse Magic Circle
Intermediate Mod 1: Full Extension Pulse
Use fully extended legs with the ring between ankles for greater challenge.
Intermediate Mod 2: Hover + Hold
Hold both legs lifted for 3 seconds before starting pulses to increase control.
Intermediate Mod 3: Top Arm Reach
Extend the top arm overhead during the pulses for added instability.
Intermediate Mod 4: Pointed Toes
Maintain a pointed toe position to increase lower body engagement.
Intermediate Mod 5: Circle Squeeze on Pulse
Add a gentle squeeze of the circle on each pulse to recruit inner thighs.
Intermediate Mod 6: Head Hover
Lift the head and shoulders slightly to activate upper obliques.
Intermediate Mod 7: Long Hold Post-Pulse
Hold the final pulse for 5 seconds before lowering.
Intermediate Mod 8: Pulse With Breath Sync
Exhale on each pulse to engage deep abdominal layers.
Intermediate Mod 9: Side Switch Circuit
Alternate sides after every 5 pulses for fluidity and balance.
Intermediate Mod 10: Small Leg Circles
Add tiny circular motions at the end of the pulses to vary the challenge.
10 Advanced Modifications for Double Leg Pulse Magic Circle
Advanced Mod 1: Pulses With Lifted Arm and Leg
Raise the top arm and both legs simultaneously for maximum instability.
Advanced Mod 2: Low Hover Pulses
Keep legs just an inch off the mat throughout, increasing core intensity.
Advanced Mod 3: Circle Squeeze + Toe Flex
Squeeze the circle and flex the toes together on each pulse.
Advanced Mod 4: Chest Curl Side Pulse
Lift head and chest into a side crunch as you pulse legs.
Advanced Mod 5: Tempo Change
Alternate fast and slow pulses to challenge control.
Advanced Mod 6: Staggered Pulse
Pulse from staggered legs (one slightly forward), then switch.
Advanced Mod 7: Weight on Ankle
Add light ankle weights to increase resistance.
Advanced Mod 8: Side Plank Pulse
Prop onto forearm in a modified side plank for pulses.
Advanced Mod 9: Elevated Pulse
Perform the exercise on a foam roller or cushion for balance instability.
Advanced Mod 10: Pulse Pyramid
Increase reps each round: 2, 4, 6, 8, 10 for endurance progression.
George’s Conclusion
Double Leg Pulse Magic Circle is a focused, efficient way to engage lateral core muscles, stabilise the pelvis, and connect to precise inner-thigh work. It’s one of those exercises that doesn’t look like much — until you’re halfway through the set and the shake sets in.
For teachers, it’s a versatile addition to core circuits and side-body routines. For students, it’s a wake-up call for neglected stabilisers. The side-lying setup also provides a safe and accessible space for both gentle rehab and advanced strength building.
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.
