The Pilates ring is a versatile piece of equipment commonly utilized by Pilates experts. It facilitates a wide range of exercises, some of which are outlined below.
The Pilates ring, also known as the magic ring, is a remarkable piece of equipment. Despite its small size and lightweight design, it offers a multitude of exercise possibilities. Legend has it that the Pilates ring is akin to a magic ring, while the half-cut barrel represents the spine corrector. Nowadays, the magic ring has evolved with various adaptations, typically featuring a metal loop with parallel rings on the sides. It serves as a versatile tool for both upper and lower body workouts, adding a new dimension to your Pilates routine. Unlike other Pilates equipment, it is less complex and easier to use. With a Pilates ring, you can conveniently perform exercises at home, enhancing your fitness regimen. If you’re unsure where to start, our expert Vesna Jacob has curated five simple yet effective Pilates exercises utilizing the Pilates ring. Incorporate these exercises into your daily routine for a comprehensive full-body workout, all from the comfort of your home.
5 Pilates Exercises Using the Pilates Ring
Here are five recommended exercises to try with the Pilates ring, as suggested by experts.
- Begin by lying on your back on a mat.
- Bend your knees and position the Pilates ring above your chest, holding it with bent elbows.
- Inhale, then proceed to squeeze the ring above your chest for a count of 10.
- Next, release your grip on the ring and extend your arms upward toward the ceiling.
2. Thigh exercise
- Position the Pilates ring between your inner thighs.
- Squeeze the ring together 10-20 times, engaging the inner thigh muscles.
- Following this, lift your hips off the ground while continuing to squeeze the ring.
- Repeat the hip lift motion 10-20 times.
- This exercise targets the legs, inner thighs, and glutes for a comprehensive workout.
3. Leg lifts and stretching exercises
- Begin by securing your foot under the ring, positioning it at the lower section.
- Initiate a profound stretch in both the hamstrings and calves.
- Extend your lower leg fully to maximize the stretch.
- The subsequent phase involves lifting the hip while moving the lower leg up and down.
- Repeat this sequence 10-20 times.
- This method not only enhances stretching but also targets leg and core strength simultaneously.
4. Adapted push-up stance
- This represents the modified push-up stance.
- Position the ring directly beneath the chest bone and extend both legs fully.
- Now, proceed with the push-up movement.
5. Cross-legged workout
- Sit comfortably with your legs crossed.
- Position the ring in front of you and grip it firmly, squeezing it.
- Next, place the ring to the side and press it against your hips.
- Push against the ring while it’s against your side.
These are the five exercises achievable at home using a pilates ring. They effectively target major muscle groups. Aim for 10-20 repetitions and three sets in the specified order for a comprehensive full-body workout. If you’re new to pilates, consult a professional to mitigate any potential risks associated with the exercises, especially if you have underlying health concerns.