How to Do Exercises Using a Pilates Ring

Pilates rings add interest and intensity to any workout routine. Pilates rings are made of lightweight, flexible metal. The flexible metal allows for resistance training and most models include foam-padded handgrips. Pilates rings come in sizes ranging from 10 to 14 inches and include a variety of resistance levels for various fitness levels. Pilates rings can be incorporated into any workout routine to help tone the arms, thighs, and abdomen with targeted resistance exercises. Let's look at some exercises specifically targeting areas on the body that can be greatly affected by resistance training.

Difficulty:

Moderate

Instructions

Things You'll Need

• Pilates ring
• Exercise mat

How to Do Exercises Using a Pilates Ring

1. Warm up completely with light jogging and gentle stretching for 10 minutes before your workout. Warm up prevents injury and encourages circulation to improve exercise results. Use Pilates rings carefully and focus on good posture to avoid injury. Exercising with any resistance device increases your chance of injury if not used properly.

2. Lie on your floor or exercise mat flat on your back. Bend the knees, securely placing the feet hip width apart on the floor. Place the Pilates ring between the knees. Position the arms flat on the floor; palm down and slightly away from your sides. Engages the stomach muscles and buttocks. Inhale and then exhale as you squeeze the Pilates rings between your knees in a thigh squeeze, pressing inward. Release as you inhale. Repeat for 10 repetitions.

3. Sit comfortably on the floor with legs extended in front of you. Spread the legs far enough apart to accommodate placing the Pilates ring horizontally in the space between your legs. Straighten your back for a long spine, tuck in your stomach and relax your shoulders. The straight arm floor press requires you to extend your arms forward stacking your hands on one handle of the ring. Inhale and press the ring down towards the floor with straight arms. Exhale as you release the ring. Focus on maintaining correct posture as your complete 10 reps of this exercise.

4. Focus on your hips and thighs by lying straight on your side on the exercise mat, adjusting your legs slightly forward for stability. Stretch one arm above your head to cushion your head. Engage your abdominal muscles and straighten your body. Relax the shoulders, focusing on elongating the spine. Place the Pilates ring near the anklebone on your top leg. Inhale as you move your leg through the arc of the ring. Consider the ring your guide when you're "drawing" these arcs with your leg. Perform 6-10 reps for each leg.

5. Work your biceps by standing straight with good posture. Place the exercise ring on your shoulder, holding the ring with the same hand flat on the ring. Inhale as you press the ring down slowly. Release the ring in a measured movement. Perform 6 to 10 presses for each side.