Weight lifting and strength training, while nice and effective, are not for everyone. The good news is that we don't need expensive equipment and heavy weights to tone our bodies and build muscle. Whether LISS training orPartner Workouts– there are countless ways to train just as effectively at home. Gentle and super effective at the same time - Pilates is clearly trendy and more and more celebrities like Madonna and Cindy Crawford swear by the fitness method. Pilates is a holistic, full-body workout that ensures quick results and the exercises can be easily carried out under your own roof. From stretching back muscles to toning glutes, the Pilates ring is a staple for all Pilates lovers that makes the workout even more challenging. Add some of the following Pilates ring exercises to your workout routine and the results will be visible and noticeable in just a few months, we promise!
Pilatesis often equated with yoga, but that is far from the truth. Boring, not that strenuous and only suitable for women - there is hardly any other training method that is as misunderstood and underestimated as Pilates. It is a gentle yet super effective workout for the mind and body that was developed by the German Joseph Hubert Pilates in the early 1920s. The method is based on six principles: control, centering, precision, concentration, breathing and flow of movement. Through conscious execution of the movements, targeted tension of the muscles and several repetitions, the entire deep muscles are trained and strengthened. So if you prefer to train at home and don't want to spend money on expensive equipment, then exercises with a Pilates ring are the best choice for you!
What is a Pilates ring and how is it used?
The Pilates Ring, also known as the “Magic Circle”, is a comprehensive training accessory that can be used to achieve quick results. Those of you who are already withFitness bandstrained will quickly find that the ring corresponds to the same idea. This is a resistance ring with two side handles that is ideal for a variety of exercises for the legs, stomach and upper body. Think of the ring as a cross between a hula hoop and an exercise ball. The resistance system ensures an effective full-body workout. Depending on which part of the body you want to train with it, you can either hold the Pilates ring in your hands or clamp it between your legs. The training device is clear proof that you can define and tone your body even without strenuous strength training. Compared to other training aids, the Pilates ring is very compact, lightweight and easy to store, making it our perfect companion for home or even on holiday. Since the ring is made of plastic, we cannot use it to injure ourselves if, for example, we drop it or perform an exercise incorrectly.
Most exercises with a Pilates ring are fairly gentle to perform and do not put as much strain on the body as weight lifting, for example. And the best part? Thanks to the incredible number of exercise options, training never gets boring! The only important thing is to make sure that your back always remains straight and that you breathe regularly. The Pilates ring is actually very easy to use and therefore perfect for anyone who is just starting out in the world of fitness. Through the combination of stretching, strength exercises and correct breathing, exercises with the Pilates ring are an excellent way to achieve quick results. Using the ring not only trains your endurance, strength and mobility, but also improves your posture and coordination skills. Before you buy a ring, you should pay attention to the material. Plastic or rubber Pilates rings are ideal for a gentle and light workout, while metal rings are more for people who need strong resistance and want a more intense workout.
The Best Pilates Ring Exercises to Include in Your Workout Routine
Exercises with a Pilates ring are an excellent and easy way to relieve stress and tone your body at the same time without having to leave your home. The training accessories are super versatile and, depending on your mood, you can use them to train your legs and bottom as well as your stomach and upper body. To create a complete and effective workout, select 5 to 6 of the following exercises and do three sets of each exercise with a short rest between sets. The number of repetitions depends on your fitness level and strength. To avoid possible injuries and muscle soreness, avoid overdoing it and exercise within your own limits.
- Glute bridge with Pilates ringis a wonderful exercise to strengthen the buttocks, stomach and thigh muscles at the same time. Lie on an exercise mat with your legs bent and your toes pointing forward. Clamp the Pilates ring between your thighs outside your knees. Inhale deeply and tense your stomach, squeeze the ring slightly and lift your buttocks off the floor until your body forms a straight line from your knees to your head. Hold the position briefly, exhale and lower your pelvis again. To increase the difficulty, try performing a sit-up by lifting your head and shoulders toward your stomach.
- Exercise for the back and front of the thighs –Lie on an exercise mat with your legs bent and hold the Pilates ring with both hands. While your right leg remains upright, pull your left knee toward your chest and position the ball of your foot on the inside of the ring. Breathe out deeply and straighten your leg, then breathe in again and bend your leg. Aim to do 10 to 12 reps per leg.
- Crunches exercises with Pilates ringare ideal for strengthening the upper abdominal muscles. Sit upright and straight with your feet hip-width apart and parallel. Hold the ring over your chest with your arms outstretched and slowly lie down on the floor. Breathe out deeply and slowly roll your back back to the starting position. AlsoSit-upscan be done wonderfully with the Pilates ring. To do this, clamp the ring over your knees and lie on the floor with your legs bent. Breathe out deeply, squeeze the ring tightly with your legs and straighten your upper body. Hold for a few seconds and slowly return to the starting position.
- Side Leg Press –If you dream of slim and toned inner thighs, then this is the perfect Pilates ring exercise for you! Lie on your left side and place the ring between your legs, just above your knees. The legs should be directed slightly forward from the rest of the body. Now, with slow, deep breaths, squeeze the ring together and hold for a slow count. Start slowly and gradually increase the speed. Make sure your abdominal muscles remain engaged during the exercise. Things get even more challenging when you lift your legs off the ground with the ring clamped in.
Exercises with a Pilates ring for a toned upper body
In addition to the stomach, legs and buttocks, flabby upper arms are also among the problem areas of many women. In order to tone and define our arms beautifully, we should have special biceps andTriceps exercisesinclude in our training routine. However, you don't necessarily have to lift heavy weights - exercises with a Pilates ring are also ideal for getting your body into shape.
- Squeeze the Pilates ring togetheris a fairly simple exercise at first glance, but the resistance puts a lot of strain on the chest muscles and arms. Stand with your feet about shoulder-width apart and hold the ring in front of your chest with both hands. Now squeeze firmly with all your strength and hold the position for about 5 seconds. Release the tension and repeat.
- Triceps exercise with the Pilates ring –Stand upright and hold the ring directly above your head. Keep your back straight, tense your stomach and bottom and pull the ring apart as much as possible.
- Lungesare an excellent exercise for the legs and butt and if you add a Pilates ring you can also work the biceps and chest muscles. Take the ring in your hands and hold it directly in front of your chest. Get into the classic lunge and squeeze the ring tightly. Return to starting position and release pressure. Get back into a lunge and press the ring. Do about 10 to 12 repetitions per leg.
- Pull your legs towards your chest –This is one of the best and most strenuous exercises with Pilates ring to strengthen the abdominal muscles and legs at the same time while improving your coordination. Sit on the floor and clamp the Pilates ring between your legs at ankle height. Now lift your legs and upper body off the floor at the same time and lean back slightly. Squeeze the ring tightly and pull your knees towards your chest. When executing, make sure that your upper body remains stretched.
- Back extensors– Lie on your stomach with your legs straight and your gaze directed downwards. Hold the Pilates ring behind your back with your hands. Take a deep breath, tense your upper body slightly and push your hands up and back as far as possible. Exhale and slowly return to the starting position while moving the Pilates ring back towards your head with your hands.
- Exercises with Pilates ring for the shoulders –Lie on the floor and hold the ring with both hands. Lift your legs slightly bent off the floor and hold your hands stretched above your head. Tense your stomach and squeeze the ring as tightly as possible and move it from your head to your knees. Hold the position briefly, relax the tension and return to the starting position.
