A Pilates Ring is a fantastic invention. It is a lightweight, flexible circle that provides resistance for your muscles. With two padded handles on either side, it allows you to push in or squeeze it between different parts of your body. It works very well between thighs, calves, ankles, arms, and torso, or even between your palms.
It’s a three—dimensional representation of the Powerhouse. Hold it vertically in front of your body and squeeze it from top to bottom, and it represents the connection between your pelvic floor and abs.
Benefits of a Pilates Ring
- Stronger muscles: The ring adds additional resistance to your muscles that help in developing strength.
- Better balance: The ring provides extra resistance, thereby engaging your core to complete the exercises and improving your stability that much more.
- A stronger heart: Because a ring adds more resistance to a Pilates workout, your heart muscles work harder, which makes it stronger and more endurable.
A few exercises for your lower and upper body that a Pilates Ring workout will allow you to do.
Upper Body
Halo
Muscles Worked: upper trapezius, middle deltoids, pectorals in isometric, plus biceps, lats, and triceps in movement
- Hold the Circle with arms extended overhead without hiking the shoulders.
- Begin by exhaling all the air out of your lungs. Squeeze the Circle twice as you inhale and twice as you exhale (sniff/sniff, blow/blow). Perform 10 sets.
- Continue two sets rhythmic breathing as you bend your elbows out to the sides, drawing the Circle down over your head as if “crowning” yourself. Bring the Circle down as far as is comfortable. Continue with 2 more sets of breathing as you extend the elbows back to the start position. Perform this move 5 times. Lower the arms and Circle to rest.
Front Press Down
Muscles Worked: front deltoids, triceps, obliques, and lats
- Place the pilates Circle diagonally in front of you to the left at arm’s length. Place your left palm, fingers outstretched, on top of the handle. Rest your right hand on your right knee. Be sure to maintain the “box” of the body completely square (no torso rotation or side shifting of the ribs off the hips).
- Begin by exhaling all the air out of your lungs. Press down on the Circle twice as you inhale and twice as you exhale (sniff/sniff, blow/blow). Perform 10 sets. Switch sides and repeat.
Triceps with Pilates Ring
Muscles Worked: rhomboids, middle trapezius, and triceps
- Hold the Circle behind you with one hand on the outside of each handle, elbows relaxed. You may rest it on the floor at first, and round the torso into a small contraction. Later on, you may wish to increase the difficulty by lifting the Circle off the floor and sitting up tall.
- Begin by exhaling all the air out of your lungs. Squeeze the Circle twice as you inhale and twice as you exhale. Perform 10 sets. Place the Circle to one side on the floor, and roll up to an erect spine to finish.
Lower Body
Pilates Bridge
Muscles worked: glutes, abs, back, legs
- Lie down on your back with your knees bent and your feet flat on the floor. Bring your feet a comfortable distance toward your butt. Place the ring on the inside of your inner thighs. Try to avoid placing it on your knee joints.
- Start by squeezing and releasing the ring with your thighs to feel the tension (the ring should look like an oval), then hold the squeeze.
- Move into a bridge by tucking your tail inward, imprinting your lower back onto the floor, and peeling off the floor one vertebrae at a time. (When your hips lift, your knees should be just above your ankles and perpendicular to the floor.) Lift to a nice, long neutral line and hold at the top. If your ribs are flaring open to the sky, pull them down. Hold at the top of the bridge while pulsing the ring with your thighs.
- Make sure you have space under your neck, and you are resting on your back just between your shoulder blades. Do three sets with 10 reps each. For a bonus challenge, hold the bridge for 10 seconds during each set.