Pilates Ring Exercise Instructions

Joseph Pilates, the founder of Pilates exercises, invented what is called the "Magic Circle," which is a ring that can be used to enhance Pilates exercises. It is especially good for working the thighs, chest and arms. There are variations, such as the Spring Circles, that allow for changing the resistance given by the ring and the Flex Ring Toner that has extra padding on the handles for extra comfort. Regardless of which kind of circle or ring you use, the Pilates ring will add variety and challenge to your routine.

  1. Back Presses

    • A good exercise to tone the back, rear shoulders and arms is to do presses with the ring behind your back. Stand up and hold the ring behind your lower back with your arms outstretched. Palms face toward each other. Press the ring together as you pull your shoulders back. Keep your spine and elbows straight. Do 10 presses with a 2-second hold and then 10 quick pulses. Work up to three sets. You can also do this seated on a stability ball for more core challenge.

      Three days a week of resistance training is necessary to increase strength. Do not wait more than 72 hours between workouts or your muscles will start to atrophy or get weaker.

    Chest Presses

    • A chest press with the ring, both with bent arms and straight arms, will tone your chest, arms and shoulders. Hold the ring in front of you with your elbows bent and your palms on the handles. Elbows are parallel to the floor. You can stand or sit on a ball. The ring will be in front of your chest. Press the ring together with your palms 10 times. Extend your arms straight and do 10 quick pulses. Work up to three sets.

    Thighs

    • Side-lying leg lifts and presses are the most common exercises that the ring is used for. They are simple to do and very effective for inner and outer thigh toning. Lie on your right side with your right forearm on the ground so that your shoulder is propped up off the floor. Place the ring between your ankles with the handles resting on each leg. Press down with your left leg 10 times, holding each press for 2 seconds. Then, do 10 quick pulses. Take your left leg and put it inside the ring and on top of your right leg. Now raise your left leg in the air and press up against the ring 10 times with the 2-second hold. Follow this with 10 quick pulses against the ring without returning the left leg to the right leg. Switch sides to work the right side. Work up to three sets.

    Pilates Videos

    • You can use the ring along with any mat Pilates videos you have or you can buy Pilates videos specifically for the ring. A mat Pilates video that does not feature the ring can be modified to include the ring. Simply put the ring between your ankles when doing exercises with your legs extended straight in the air like the Hundreds, or between your thighs (above the knee) during exercises with your knees bent, such as the modified Rolling Like a Ball exercise. The Open Leg Rocker and the Teaser are other good exercises you can use the ring for.