If you enjoy doing pilates on a regular basis but are looking for a way to increase the intensity of your workout, there are a number of options open to you. One of these is to purchase a pilates ring, a lightweight and affordable fitness device. Many pilates enthusiasts add a pilates ring to their workout regimen to challenge their balance and strengthen their core (although it has many varied purposes).
Fret not for you do not have to be a pilates expert to know how to use a pilates ring while working out. In this article, we’ll guide you on how to perform the ultimate workout using a pilates ring.
Before you start, grab a mat and find a spot within your home that has ample space for you to workout while reaching in all directions. Perform a few basic exercises, such as jumping jacks or simple stretches, for 5 minutes to warm up before beginning your workout. Then, grab your pilates ring and perform all or some variation of the exercises described below:
The Hundred
Lie flat on your back with your legs raised in the air in a straight line and the pilates ring pressed between your ankles. Inhale and raise your hands up in the air. Exhale and bring your arms back down to the floor, raising your head and shoulders off the ground as you do so. Keep breathing as slowly as you can, pulsing your arms up and down as you do so, and maintain this position for as long as you can.
Side-Lying Ring Press
Lie on one side of your body, with one hand resting on the mat in line with your shoulder and the other pinning the pilates ring to your hip. Using the hand on the ground, push your hips up so that only the side of your foot and your hand is resting on the ground. Make sure that your body is in a straight line. Maintain this position for as long as you can and return to your original pose.
Side Leg Press
Lie down on the mat, place the pilates ring on the inside of your ankles and stretch your legs out as far as they go. Make sure your upper body is in line with your legs. Place one hand in front of your waist for balance and the other in line with your shoulders. Maintain this position for as long as you can.
Seated Ring Squeeze
Sit down cross-legged on the mat and grab the ring tight in both hands. Keeping your back straight and core tight, extend your arms as far as they go in a straight line. Then, bring your hands slowly to your core, maintaining a 90-degree angle in your elbow. Remember to keep your muscles tightened for the best effects.
Single Leg Stretch
Grab the top of the pilates ring with both hands and lie on your back. Start with your legs raised off the ground in a straight line and your head and shoulders lifted upwards. Bend your right leg inwards as close to your chest as possible and take it back to its original position. Repeat with the left leg.
Teasers
Take hold of the pilates ring firmly between your hands and lie down on your back on the mat with your knees bent. Stretch your arms out above your head and, keeping them outstretched, slowly move them towards your legs. As you do so, lift your head and shoulders off the ground. Take your hands back to their original position, placing your head back on the ground as you do so.
Back Extensions
Secure the pilates ring between your hands and lie face-down on the mat in a relaxed position. Keeping your torso planted firmly on the ground, slowly raise your legs and upper body off the floor. Stretch your arms out as far as they go and maintain this position for as long as you can.
Standing Arm Press
This one is as easy as it gets! Standing upright with your feet shoulder-width apart, grab the pilates ring securely between your hands. Stretch your arms out as far as they can get and tighten the muscles of your arms, shoulders and core. Focus entirely on keeping your arms and body straight and your muscles tense to get the most out of this exercise.
Squats
Stand upright on the mat with your feet directly underneath your shoulders and the pilates ring clasped firmly in your hands. Your elbows should be making a 90-degree angle. Slowly lower yourself into a sitting position, making sure to bend from the hips and not the knees, stretching your arms out as you do so. Stay in this position for 3 to 5 seconds. Straighten back up into the standing position and repeat.
While you are working out, don’t hesitate to come back to this guide or watch videos on the exercises so you can perfect your form and get the most out of your workout. As you’re nearing the end, slow your pace and come to a gradual stop. Take a few minutes to cool down with some basic stretches.
If you incorporate these nine exercises in your workout with a pilates ring, you’ll notice a sharp increase in the intensity of your regimen and, as a result, a stronger, more toned body. The best part is that all these exercises are incredibly easy to perform so, even if you’re a beginner, you should have no problem with this workout. So, what are you waiting for? Grab a pilates ring and see for yourself!
