fitness

Exercises with the Pilates Ring: Helpful Tips and Exercises for the Ultimate Workout at Home!

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 or partner workouts – there are countless ways to be able to train just as effectively at home. Gentle and at the same time super effective – Pilates is clearly in vogue 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 success and the exercises can be easily carried out under your own roof. From stretching the back muscles to tightening the glutes – the Pilates ring is a staple food for all Pilates lovers that makes training even more challenging. Add some of the following exercises with the Pilates Ring to your training routine and the results will be visible and noticeable in just a few months, we promise!

Upper body workout women doing exercises with pilates ring

Pilates is often equated with yoga, but that is far from the truth. Boring, not so strenuous and only suitable for women – there is hardly any other training method that is so misunderstood and underestimated as Pilates. It is a gentle and at the same time super effective workout for mind and body, which was developed in the early 1920s by the German Joseph Hubert Pilates. The method is based on six principles: control, centering, precision, concentration, breathing and flow of movement. Through conscious execution of the movements, targeted tensioning 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 you are in good hands with the exercises with the Pilates Ring!

What is a pilates ring and how is it used?

one can do pilates weight loss exercises with pilates ring

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 have worked out with fitness bands will quickly find that the ring corresponds to the same idea. This is a resistance ring with two side handles that is wonderfully suitable for a variety of exercises for the legs, stomach and upper body. Think of the ring as a mix 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 without strenuous strength training. Compared to other training aids, the Pilates ring is very compact, light and easy to stow away, which makes it our perfect companion for at home or even for vacation. Since the ring is made of plastic, we cannot injure ourselves with it if, for example, we drop it or do an exercise incorrectly.

Abdominal legs buttocks workout exercises with pilates ring for home

Most of the Pilates Ring exercises are fairly gentle and do not put as much strain on the body as lifting weights, for example. And the best thing? Due to the incredible number of exercise options, training will never be boring! It is only important to make sure that your back stays straight and that you keep breathing regularly. The Pilates ring is actually very easy to use and therefore perfect for everyone who is only now trying to get into the world of fitness. By combining stretching, strength exercises and correct breathing, the exercises with the Pilates Ring are an excellent way to achieve success quickly. Using the ring not only trains your endurance, strength and flexibility, but also improves your posture and coordination skills. Before buying a ring, you should pay attention to the material. Pilates rings made of plastic or rubber are ideal for a gentle and light workout, while rings made of metal are more for people who need high resistance and want a more intense workout.

The Best Pilates Ring Exercises to Include in Your Exercise Routine

Pilates ring exercises upper body workout plan for women

Pilates ring exercises are an excellent and easy way to relieve stress and tone your body at the same time without leaving your home. The training accessories are extremely versatile and, depending on your mood, you can use them to train your legs and buttocks, as well as your stomach and upper body. To make a complete and effective workout, choose 5 to 6 of the following exercises and do three sets of each exercise with a short break between sets. The number of repetitions depends on your fitness level and strength. In order to avoid possible injuries and sore muscles, you should not overdo it and train within your own limits.

  • Gluteal bridge with pilates ring is a wonderful exercise for strengthening the buttocks, stomach and thigh muscles at the same time. Lie on an exercise mat with your knees bent and your toes pointing forward. Wedge 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 is in a straight line from your knees to your head. Hold the position briefly, exhale and lower the pelvis again. To increase the difficulty, try doing a sit-up by lifting your head and shoulder towards your stomach.
  • Exercise for the back and front of the thighs – Lie on an exercise mat with your knees bent and hold the Pilates ring with both hands. While keeping your right leg up, pull your left knee towards your chest and position the ball of your foot on the inside of the ring. Exhale deeply and straighten your leg, then inhale again and bend your leg. Try to do 10 to 12 repetitions per leg.

Full body workout women doing exercises with pilates ring abdominal

  • Crunches exercises with pilates ring are 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. Exhale deeply and slowly roll your back back to the starting position. Even Sit-ups can be performed wonderfully with the Pilates ring. To do this, clamp the ring over your knees and lie on the floor with your knees bent. Exhale deeply, press the ring tightly together 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 pointing forward from the rest of the body. Now, taking slow, deep breaths, squeeze the ring and hold it down for a slow count. Start slowly at first and gradually increase the pace. Make sure your abs remain activated during the exercise. It gets even more challenging when you lift your legs off the floor with the clamped ring.

Exercises with the Pilates ring for a toned upper body

Upper body workout for home exercises with pilates ring

In addition to the stomach, legs and buttocks, sagging upper arms are also problem areas for many women. So that we can tone and define our arms nicely, we should include special biceps and triceps exercises in our training routine. You don’t necessarily have to lift heavy weights to do this – exercises with a Pilates ring are also ideal for getting your body in shape.

  • Squeeze the Pilates ring is a fairly simple exercise at first, but the resistance puts a lot of strain on the chest muscles and arms. Stand upright about shoulder width apart and hold the ring in front of your chest with both hands. Now press firmly together with all your strength and hold the position for about 5 seconds. Release tension and repeat.
  • Triceps Exercise with the Pilates Ring – Stand up straight and hold the ring directly over your head. Keep your back straight, tense your stomach and bottom and pull the ring apart as much as possible.
  • Lunges are a great exercise for legs and buttocks, and when you add a Pilates ring, they can also work your biceps and pecs. Take the ring in your hands and hold it directly in front of your chest. Take the classic lunge and squeeze the ring tightly. Return to the starting position and release the pressure. Lunge again and squeeze the ring. Do about 10 to 12 repetitions per leg.

Exercises with pilates ring biceps workout women for home

  • Pull legs to chest – This is one of the best and most strenuous exercises with Pilates ring to strengthen abs and legs at the same time while improving your coordination. Sit on the floor and clamp the Pilates ring between your legs at ankle level. 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 doing this, make sure that your upper body remains straight.
  • Back extensor – Lie on your stomach with your legs straight and your gaze directed downwards. Hold the Pilates ring behind your back with your hands. Breathe in deeply, tense your upper body slightly and push your hands up and back as far as possible. Exhale and slowly return to the starting position, 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 straight over your head. Tense your stomach and squeeze the ring as tightly as possible and bring it from your head to your knees. Hold the position briefly, loosen the tension and return to the starting position.

Biceps workout women doing exercises with pilates ring