Here are 10 exercises to do with a Pilates ring

A Pilates ring, also known as a magic circle, is a useful and simple tool to add an extra level of sweat to your Pilates workout. This is an equally lightweight, but more structured resistance band, making it perfect for beginners. You can hold it between your ankles, knees, thighs, and hands, pushing and pulling the ring to target and tone specific areas, including but not limited to your glutes, quads, and core.

Now that you know what a Pilates ring is, below are Pilates ring exercises for beginners. You’ll really feel your muscles (yes, even the ones you didn’t know existed!) activate with every push and squeeze of this amazingly versatile magic ring.

1. RESISTANCE PLIES WITH THE PILATES RING.

• Place the ring above your knees, then squeeze your heels together in the Plié position.
• Keep your back straight, then slowly bend your knees to lower them. Raise them by working your core. This last point is essential to strengthen your muscles and simultaneously target your inner thighs.
• Repeat this same movement to deepen your workout.

2. STRETCHING THE LEG USING A PILATES RING.

• Take the ring between your hands, with your head, neck, and shoulders off the ground.
• Straighten your left leg and extend your arms forward. Switch your legs back and swing your arms backwards. Repeat the movement.

3. STRETCHING BOTH LEGS WITH THE PILATES RING.

• Hold the ring between your hands and wrap both legs, extending your arms forward. Your shoulders should be lifted off the floor.
• Straighten both legs and bring your arms behind your head. Repeat the movement.

4. SCISSORS WITH PILATES RING.

• Raise your arms, hold the ring in your hands and keep your shoulders off the floor.
• Raise both legs straight up so that they touch the Pilates ring. Lower one leg to an angle of approximately 45 degrees.
• Kick the other leg twice against the ring before switching sides. Alternate and repeat.

5. HALF ROLLER WITH PILATES RING.

• Sit on your yoga mat and position the ring between your thighs, just above your knees. Make sure your back is straight, as if you were leaning against a wall.
• Squeeze the magic circle in place with your legs, and slowly curl your tailbone to begin leaning back. Lean even further to complete the challenge.
• Straighten up, press your nose to your knees, then straighten your spine, one vertebra at a time.

6. MAGIC ABDOMINAL CIRCLE WITH PILATES RING.

• Place your back on the mat, heels touching and feet apart. Place the ring just above your knees.
• Use your hands as support behind your head and squeeze the ring as you do your exercises. You need to keep your head, neck and shoulders off the ground.
• Raise your crunch higher and higher, squeezing more each time before coming back down.

7. THE 100 WITH PILATES RING.

• Keeping your shoulders off the floor and your legs at a 45 degree angle, pump your hands up and down.
• Inhale for five push-ups and exhale for the other five. Repeat 10 times until you reach 100.

8. WORLD TOUR WITH THE PILATES RING.

• In a seated position, take the ring between your hands and turn it to the left.
• Bend back to the point of the shoulder blades, then roll to the right before returning to center.
• Alternate and repeat the circular motion.

9. TWISTING AND STRETCHING WITH THE PILATES RING.

• Lie flat on your back, holding the Pilates ring in your hands.
• Raise your head, turn to the left and straighten your right leg. Be sure to rest your arm on the bent leg. Switch sides and continue to alternate.

10. THE SWAN WITH PILATES RING.

• Bend over onto your stomach and press the circle into the ground with your hands. Rest your forehead on the mat. Keep your legs hip-width apart or bring them closer together to increase the difficulty of the exercise.
• Applying more pressure to the top of the circle, lift your head, chest, and ribs off the mat as far as you can. Come back down and repeat.