Full Roll Ups Circle
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How to do Magic Circle Full Roll Ups: Includes 30 Modifications for All Levels
Magic Circle Full Roll Up
The Magic Circle Full Roll Ups is a classic spinal articulation exercise featured in the Flow & Precision category of the Magic Circle Pilates Card Deck. It’s ideal for developing core strength, breath-led control, and smooth mobility through the spine — while the ring adds gentle feedback for shoulder stability and upper-body alignment.
In this movement, you lie on your back holding the ring with the heels of your hands. On an inhale, the arms lift to the sky. On the exhale, you draw the abdominals in and roll up with control, reaching the ring over the legs. You then roll down slowly, one vertebra at a time, returning the arms overhead without lifting the ribs. The challenge is to keep the movement fluid and sequential, using the breath to support the curl and resisting the urge to “throw” the body up.
Below are 30 modifications for the Magic Circle Full Roll Ups, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.
10 Beginner Modifications for Magic Circle Full Roll Ups
Beginner Modification 1: Bent Knees
Perform with knees bent and feet grounded to reduce hamstring tension.
Beginner Modification 2: Half Roll Up Only
Roll up halfway (to the shoulder blades) and return down with control.
Beginner Modification 3: Assisted Roll Up
Hold behind the thighs at the hardest point to help complete the roll up smoothly.
Beginner Modification 4: Ring on Thighs Target
Reach the ring only to mid-thigh rather than over the shins to reduce load.
Beginner Modification 5: Arms Stay Forward
Keep arms reaching forward (not overhead) to make the rollback easier.
Beginner Modification 6: Smaller Range
Focus on curling the ribs off the mat and rolling back down without sitting fully up.
Beginner Modification 7: Exhale Twice
Use a double exhale to support the roll up: exhale to curl, exhale to reach.
Beginner Modification 8: Feet Anchored
Place feet under a strap or against a wall for stability while learning the pattern.
Beginner Modification 9: Ring-Free Option
Remove the ring and practise the roll up with hands reaching forward.
Beginner Modification 10: Pause at the Top
Sit tall at the top, then roll down slowly to build confidence and control.
10 Intermediate Modifications for Magic Circle Full Roll Ups
Intermediate Modification 1: Straight Legs
Perform with legs straight to increase hamstring and core demand.
Intermediate Modification 2: Gentle Ring Squeeze
Squeeze the ring lightly with the heels of the hands to activate the upper body.
Intermediate Modification 3: Slow 5-Second Roll Down
Take five seconds to roll down, maintaining smooth spinal sequencing.
Intermediate Modification 4: Hold at the Sticky Spot
Pause briefly at the point where you usually “jerk” and breathe through it.
Intermediate Modification 5: Reach Further
At the top, reach the ring further over the legs without collapsing the shoulders.
Intermediate Modification 6: Arms Overhead Control
Return arms overhead slowly without lifting ribs or flaring the chest.
Intermediate Modification 7: Inhale at the Top
Inhale sitting tall, then exhale to roll down for cleaner breath timing.
Intermediate Modification 8: Add a Tiny Pulse Forward
At the top, add a small pulse forward to deepen abdominal connection.
Intermediate Modification 9: Narrow Grip
Hold the ring with hands closer together to increase shoulder stability challenge.
Intermediate Modification 10: Tempo Ladder
Do 3 normal reps, 3 slow reps, then 3 normal reps to build endurance.
10 Advanced Modifications for Magic Circle Full Roll Ups
Advanced Modification 1: Low Hover Arms
Keep arms hovering slightly off the mat when overhead to increase control demand.
Advanced Modification 2: Strong Isometric Ring Press
Press the ring firmly with the heels of the hands throughout the movement.
Advanced Modification 3: Slow 8-Second Roll Up
Take eight seconds to roll up, emphasising smooth, uninterrupted articulation.
Advanced Modification 4: No Momentum Rule
Pause at the bottom, then start the roll up without any arm swing or bounce.
Advanced Modification 5: Reach to Ankles
At the top, reach the ring closer to the ankles without rounding the shoulders.
Advanced Modification 6: Reverse Breath Pattern
Inhale to roll up, exhale to roll down to challenge coordination and control.
Advanced Modification 7: Hold Arms to the Sky
Pause with arms to the sky before rolling up to increase core initiation focus.
Advanced Modification 8: Add Oblique Emphasis
At the top, reach the ring slightly to one side, centre, then the other, then roll down.
Advanced Modification 9: Double Roll Down Hold
Halfway down, hold the shape for one breath, then continue rolling down.
Advanced Modification 10: Teaser Transition Finish
Roll up, extend legs into teaser briefly, then roll down with control.
George’s Conclusion
The Magic Circle Full Roll Ups is a beautifully disciplined exercise that teaches breath-led movement, spinal articulation, and deep core control. The ring adds a simple but powerful layer of feedback, helping you organise the shoulders, maintain alignment, and move with precision instead of momentum.
This is one of 50 exercises featured in the Magic Circle Pilates Card Deck, 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 deck puts variety and progression at your fingertips.
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.
