The Pilates ring, also known as a magic circle, is one of the must-haves in the world of Pilates. It is a compact piece of equipment that will add an extra degree of resistance to your exercise, allowing strength, flexibility, and balance. And if you are interested in gaining better knowledge about the effectiveness and potential uses of a ring Pilates, you’ve come to the right place.
In this blog post, we are going to explain what makes this tool special. Also, how it can upgrade your Pilates routine, and why it is a must-have for those serious about their fitness journey.
What is a Pilates Ring?
A Pilates ring is a soft, flexible ring that can be of rubber or metal, usually padded at each side with grip. It was the invention of Joseph Pilates. It helps to add light resistance to a Pilates exercise. This is really a versatile bit of equipment, making it ideal for use at home or adding a little ‘flavor’ to sessions at the Pilates studio.
Benefits of Using a Pilates Ring
- Strengthens and Tones the Muscles
The Pilates ring allows you to contract several muscle groups in one movement, especially in your core, arms, legs, and glutes. The contraction of the ring creates tension, helps condition and strengthen the muscles. This tool does not offer too much resistance, like heavier pieces do. It instead provides the right amount of resistance to work out your muscles, without the risk of overexertion.
- It enhances flexibility
The stretching with a ring Pilates is achieved gradually to improve the flexibility of a person. It enables the elongation of muscles while still being within proper alignment for more profound stretches and control over movement. Therefore, it serves best for improving the range of motion in a person and preventing muscle stiffness.
- Maintain Joint Health
The ring is joint-friendly, thus it may be utilized by someone with an injury, or having arthritis, etc. This ring does not cause much resistance and hence it is low-impact in exercising and quite effective for the health of joints.
- It helps in developing core stability
Amongst the most basic principles of Pilates are that there needs to be strengthening in the body’s center, or the “powerhouse.” The Pilates ring can quite easily be used with other exercises to involve the muscles of the core while exercising and stability with a balance. Frequent use of the ring will lead to stronger abs and improved body control.
- Versatile for Full-Body Workouts
From upper body to stretching at the lower part of the body, you can use this ring so many times. You can do it when you sit, stand, or lie down, because it fits perfectly into your ability and needs.
How to Use a Pilates Ring in Your Workout
Now that you already know the benefits of using the ring, let’s take a look at some of the most popular exercises that use this tool. These can very easily be incorporated into your present Pilates routine as you begin to become familiar with some new and exciting moves.
- Inner Thigh Squeeze:
This is probably one of the most favorite Pilates moves to firm up the inner thigh and tighten the ab muscles.
How to do it?
- Lie on your back, bend your knees and place your feet flat on the floor.
- Lie on a flat bench or Swiss ball. Sandwich the Pilates ring between your thighs, just above your knees.
- Inhale and engage your core by pulling it inward and up toward your rib cage. Simultaneously squeeze the ring with your hips in a bridge position.
- Hold for a few seconds, and then lower your hips. Repeat 10–15 times.
- Chest Press:
This is a chest, shoulder, and arm exercise.
How to do it?
- Sit upright with your back straight, and legs crossed.
- Grab the ring in front of your sternum with both hands, bent elbows.
- Press the ring into your chest with the palms when breathing is steady.
- Grip then release and repeat 10–15 times.
- Pilates Ring Roll-Up:
It is an exercise that works the core as well as stretches the spine.
How to do it?
- Sit on the floor, extending your legs forward in front of you.
- Hold the Pilates ring in front of you with both hands and arms extended.
- Slowly roll down to the floor, starting at the top vertebra and one by one until your back is flat on the mat.
- Engage your core and roll all the way up to sitting. Do it 8–10 times.
- Overhead Stretch:
This exercise stretches the arms, shoulders, and upper back.
How to do it?
- Stand tall with your feet hip-width apart.
- Place your hands under the Pilates ring and extend it above your head.
- Pulling your head away from your body, pause for a beat to contract your core and lengthen your back.
- Keep for a few seconds. Relax. Repeat 8–10 times.
Why You Should Incorporate a Pilates Ring Into Your Routine
The Pilates ring is a powerful tool for your workout, giving you some kind of resistance. This will help make your session more dynamic by engaging different muscles. Thus, in the absence of the ring, you would have missed developing for optimum strength. Therefore, it can really provide whatever needs you have-from increased strength, flexibility or stability.
At iKore Pilates, we believe that through Pilates, there is true holistic wellness. A Pilates ring complements a workout on the entire body in such a manner that will get you results without needing loads of bulky equipment. So, our trainers can teach you the best use of that tool.
Who Can Benefit from Using a Pilates Ring?
A Pilates ring is effective both for a novice, intermediate, or advanced individual. It is particularly good for:
- Beginners wishing to start on lower-impact, full-body exercises.
- Intermediate and advanced Pilates practitioners that need to add more resistance and variety to the workout.
- It is also particularly suitable for people recovering from injuries or chronic conditions for rehabilitation.
- Seniors who will want to keep on with muscle strength and joint flexibility without putting much strain.
Final Thoughts
Just like in all other exercises, Pilates rings add flexibility, resistance, and the excitement of being able to tackle different muscle groups really easily. Thus, whether working out in your home or in a studio, this simple yet effective tool will help you achieve a more toned, flexible, and balanced body.
At iKore Pilates, you can learn professional instruction on how to add a ring and other Pilates accessories to your classes. If you’re ready to take it up a notch with Pilates, contact us today for our classes and custom Pilates programs.