Pilates began in the early 20th century as a discipline of exercise devoted primarily to rehabilitation. In fact, its creator, the German Joseph Hubertus Pilates, developed his first exercises while working as a nurse with injured soldiers during the First World War. He later moved to New York, where he opened his first gym, and the method was refined.
Over time, Pilates has evolved into a form of exercise practised worldwide that works both body and mind. The equipment used to practise it has also evolved, such as the Pilates ring, one of the most-used accessories in strength training.
What is the Pilates ring?
The Pilates ring, also known as a magic circle (or magical ring), is a classic accessory designed by Joseph Pilates. It is a semi-flexible circle of about 35-40 centimetres in diameter with padded handles along the sides to fit the body.
“It helps us both to guide our movements in the exercises, to provide support or to increase the resistance of our work,” explains to Cuerpomente the physiotherapist and Pilates expert Maria Plaza.
The Benefits of the Pilates Ring
“The Pilates ring is an ideal addition to our Pilates classes when what we seek is to foster a greater awareness of body posture, as well as helping to introduce variability and new stimuli to our Pilates practice,” says Plaza.
The ring’s resistance helps to activate muscles and increase the intensity of exercises without placing strain on the joints. It also helps correct posture during movements, because when pressed unevenly the ring provides immediate feedback that helps you reposition.
It is suitable for beginners and for people who already have practice with Pilates exercises. “It can serve both to assist us in the exercises or to increase their intensity, making this element an ideal addition for all levels,” explains the expert.
Pilates exercises to tone the body
“As with other equipment we use in Pilates classes, the ring can be integrated into countless exercises,” explains Plaza.
Here are 10 that will help you tone your entire body from home:
1. Stretch your arms
How to do it?
- Lie on your back on the Pilates mat, with knees bent and the soles of the feet on the floor.
- Hold the ring in front of your chest, with the arms extended and the hands open.
- Try to reach your fingertips as high as possible, separating the shoulder blades.
- Lower the shoulder blades, relax and once more stretch the fingers toward the ceiling.
2. Ring to chest
How to do it?
- From the same position as the previous exercise, grasp the ring with closed fingers.
- As you exhale, bend the elbows outwards, squeeze the ring and lower it toward the chest.
- Inhale and raise the ring upward until your arms are straight.
3. Pilates ring bridge
How to do it?
- Begin in the same position as before: lying on the mat, knees bent and holding the ring in front of the chest with the arms extended.
- Lift your hips to form a straight line from the shoulders to the knees.
- Hold the posture for a few seconds before returning to the starting position.
4. Bridge with arm movement
How to do it?
- Lie on your back on the mat, with knees bent and feet on the floor. Hold the Pilates ring with both hands extended behind your head.
- As you lift your hips, bring the arms straight towards the pubis.
- Lower the hips back to the starting position while you move the arms behind your head to the floor and repeat.
5. Rotation with the Pilates ring
How to do it?
- Sit on the mat, with knees bent and holding the ring with both hands at chest height.
- Twist the torso to one side, keeping the arms straight at chest height.
- Return to centre, pressing the ring.
- Twist to the other side and repeat the entire movement.
6. Strengthen the abs
How to do it?
- Sit with a straight back and your feet on the floor, and hold the Pilates ring between your hands in front of you.
- As you exhale, extend the legs upward, squeeze the ring and lengthen the spine.
- Inhale and return to the starting position.
7. Work the legs
How to do it?
- Lie on your side on the mat and place the Pilates ring between your ankles.
- Gently rub the legs together to contract the muscles.
- Relax and repeat the movement.
8. Thighs and abs
How to do it?
- Sit with knees bent and the Pilates ring between your thighs (or legs).
- As you inhale, lift the legs and press the thighs against the ring for about five breaths (about five breaths).
- Slowly lower back to the starting position, bending the knees and placing the feet on the floor.
9. Chest press
How to do it?
- Sit with a straight back, legs bent or crossed, and holding the ring in front of the chest with the elbows bent.
- Press the ring with both hands, keeping the back straight.
- Hold the pressure for a few seconds before slowly releasing it, and repeat.
10. Strengthen the thighs
How to do it?
- Lie on your back on the mat, with knees bent and the legs opened to hip width.
- Place the Pilates ring between your knees and squeeze it for 5 seconds.
- Release the pressure and relax the thighs before repeating.
These Pilates ring exercises will help you strengthen the body from home. If you want to push this accessory further, you can also follow one of Maria Plaza’s classes on her YouTube channel.
