Leg Side Pulses II Circle
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How to Do Magic Circle Leg Side Pulses II: 30 Modifications for All Levels
Pilates Magic Circle Leg Side Pulse II
The Magic Circle Leg Side Pulses II is a brilliant lateral-hip and pelvic-control exercise featured in the Flow & Precision category of the Magic Circle Pilates Card Deck. It’s ideal for strengthening the outer hips, improving side-body stability, and teaching the pelvis to stay stacked and quiet while the leg works with precision.
In this variation, you lie on your left side with legs extended. The left shin sits inside the ring and the right ankle rests on top of it. With the core engaged and the waist gently lifted, you pulse the right leg downward into the ring ten times, then switch sides and repeat. The key is that the movement stays small and controlled: no rolling the hips back, no collapsing into the underside waist, and no “helping” with momentum. Just clean hip control and steady breath.
Below are 30 modifications for the Magic Circle Leg Side Pulses II, 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 Leg Side Pulses II
Beginner Modification 1: Bend the Bottom Knee
Keep the bottom knee bent for a more stable base while pulsing the top leg.
Beginner Modification 2: Soften the Top Knee
Slightly bend the top knee to reduce leverage and ease hip tension.
Beginner Modification 3: Smaller Pulse Range
Make the downward pulse tiny to prevent rocking and keep hips stacked.
Beginner Modification 4: Fewer Reps
Do five pulses, rest, then complete five more.
Beginner Modification 5: Slower Pulses
Pulse slowly with control rather than tapping quickly.
Beginner Modification 6: Head Support
Use a cushion or the lower arm to support the head and relax the neck.
Beginner Modification 7: Hand on Hip Cue
Place the top hand on the top hip to prevent rolling backward.
Beginner Modification 8: Ring Position Adjustment
Shift the ring slightly so the ankle contact feels stable and comfortable.
Beginner Modification 9: Ring-Free Option
Remove the ring and practise small downward pulses of the top leg with clean alignment.
Beginner Modification 10: Set-Up Hold
Hold the stacked side-lying position for one full breath before starting the pulses.
10 Intermediate Modifications for Magic Circle Leg Side Pulses II
Intermediate Modification 1: Standard 10 Downward Pulses
Pulse the top leg downward into the ring ten times with a steady torso.
Intermediate Modification 2: Add a 5-Second Press
After ten pulses, hold a firm downward press into the ring for five seconds.
Intermediate Modification 3: Exhale on Each Pulse
Exhale during the pulses to deepen core support and reduce hip hiking.
Intermediate Modification 4: Increase to 15 Pulses
Add five extra pulses per side while maintaining control.
Intermediate Modification 5: Lift the Underside Waist
Gently lift the underside waist away from the mat to increase lateral core work.
Intermediate Modification 6: Reach the Top Arm Forward
Extend the top arm forward to challenge trunk stability while pulsing.
Intermediate Modification 7: Neutral Foot Alignment
Keep the top foot neutral (not turned out) to target the hip more directly.
Intermediate Modification 8: Slow Release Focus
Press down into the ring, then release even more slowly for control.
Intermediate Modification 9: Two Sets Per Side
Complete two rounds of ten pulses per side with a short rest between.
Intermediate Modification 10: Pause at the Bottom
Hold the end of each downward press for a count of one before releasing.
10 Advanced Modifications for Magic Circle Leg Side Pulses II
Advanced Modification 1: Longer Lever
Keep both legs very straight and long to increase intensity and leverage.
Advanced Modification 2: Pulse and Hold Pattern
Pulse four times, then hold the downward press for four counts, repeating.
Advanced Modification 3: Slow 3-Second Pulses
Make each pulse a three-second press and three-second release for maximum control.
Advanced Modification 4: Increase to 20 Pulses
Perform twenty downward pulses per side with no torso movement.
Advanced Modification 5: Hover the Bottom Leg
Lift the bottom leg a few centimetres off the mat while pulsing the top leg downward.
Advanced Modification 6: Top Arm Overhead
Reach the top arm overhead to increase side-body stability demand.
Advanced Modification 7: Add a Side Bend Crunch
Lift ribs slightly toward the pelvis as you press down to add oblique challenge.
Advanced Modification 8: Minimal Pulse, Max Precision
Use ultra-small pulses and aim for zero pelvic movement.
Advanced Modification 9: No Rest Switch
Switch sides immediately and repeat to build endurance and symmetry.
Advanced Modification 10: Combine with Side-Lying Leg Series
After pulses, keep the ring setup and continue into lifts, circles, or kicks.
George’s Conclusion
The Magic Circle Leg Side Pulses II is a small, specific movement that builds big stability. It targets the outer hip and side-body support system while teaching the pelvis to stay stacked and quiet, a skill that carries straight into better balance, cleaner leg work, and stronger standing posture.
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.
