Pilates Ring Exercises

Pilates rings, also known as Magic Circles are small circular objects with padded hand grips used in Pilates exercises. The tempered steel rings create resistance, and spring back when the ring is squeezed. Rings may be held between the hands, thighs or ankles. Pilates enthusiasts like the ring because it is a relatively inexpensive piece of equipment and because of the small size it is easy to store. Of course, with any exercise program it is best to consult with your doctor before you start.

  1. Arm Exercises

    • Sit on the floor with your legs spread open, the Pilates ring in between your legs. Place your hands on the top of the ring and pulse the ring in slow movement.

      Another arm exercise can be done in a standing position. Hold the ring by the padded grips; press and pulse the ring together. For added chest benefit, move the ring up and down while pressing and pulsing.

      While laying on your back, hold the ring in a "steering wheel" position and pulse the ring together.

    Thigh Exercises

    • While sitting on the floor, place the ring in between your legs with the padding on your thighs. Gently lay back so you are in more of a "sit-up" position. Squeeze the ring in between your legs gently. For added difficulty and to engage the abdominals, raise your legs into the air while continuing to squeeze the ring. Remember to keep your shoulder blades tucked under and your toes pointed forward.

    Lower-leg Exercises

    • Scissor Squeeze: Lie on your side, with your bottom leg through the center of the ring; place your top leg on the padded area of the ring--the ring should be near your ankles--and squeeze your legs together. The closer together you bring your legs the greater the resistance and the stronger the workout.

      While laying on your back, place both legs inside the ring, with the padding just higher than your ankle. Pulse the ring outward to work the outer leg muscles. To increase intensity and engage your core muscles, raise your legs up in the air in a fluid motion.