Pilates Arm Ring Exercises

The Pilates Ring is used to provide a gentle cardiovascular exercise as well as sculpt and fatigue muscle groups without the use of dumbbells or barbells. Due to the design of the Pilates Ring, it is a safe workout alternative for those who have injured their backs or sprained a muscle in sporting activities. Pilates Ring exercises can be performed by beginners or seasoned Pilates students; however, a full understanding of the movements is vital for the exercise to be effective.

  1. Chest Press

    • This exercise will engage the chest and arm muscles to enhance upper body strength. Begin this exercise by lying flat onto your exercise mat, if you have one, and grasp the Pilates ring with both of your hands. Bring the ring up toward your chest and keep your elbows flared out. Slowly squeeze the ring inward and as you do, pulse the movement to challenge the muscles. Repeat this exercise for 1 minute before resting and starting another set of 1 minute.

    Leg Press

    • Within this exercise you will be able to fatigue the inner thigh muscles. To start this exercise, lie flat on your back and place the Pilates ring in between your legs directly above your knees. Engage the inner thigh muscles by squeezing your legs together and slowly releasing. Repeat this exercise at least 15 times or until your leg muscles are fatigued.

    The Halo Ring

    • This exercise will isolate the biceps, chest and shoulder muscles. To begin this exercise, stand with your feet shoulder width apart and bring the ring so it is resting above your head. Hold onto the ring with both hands, and make sure that your shoulders remain relaxed. Keep your posture neutral and make sure you do not stick out your ribs. With your elbows bent, bring the ring so it is at least 4 inches above your head. Squeeze the ring and hold for 3 seconds before releasing and repeating the movement.