In the decades following the 1910s when Joseph Pilates conceived of his exercise system, he invented several pieces of apparatus and accessories, including the Magic Circle, or Pilates Ring. Historical information from Balanced Body Pilates notes how early Pilates equipment was constructed of hospital beds and springs. Legend has it that his first rings were made from whiskey barrel bands. Today, they are smooth metal circles with cushions at the sides, which are easy to use at home for arm exercises.
Seated Exercises
The muscles underneath the shoulders and arms are recruited along with arm muscles during seated exercises with the ring. A one-sided series includes holding the ring's cushion under one hand with the ring extended out to the side while pressing with controlled pressure and rhythmically releasing for longer sets of 15 to 20 repetitions. This same movement is repeated with the ring held across the front of the body, and also slightly behind the body on a diagonal, working each arm equally.
With both arms, the ring can be held in front of the body on the floor to allow a deeper pressing motion and extra work for the chest. Holding the ring in the air with both hands, in front of the chest and up over the head, is another way to pulse and press the ring while seated, as demonstrated in master instructor Ellie Herman's "Pilates Props Workbook."
Standing Exercises
Standing with the ring offers a challenge for press-and-release moves that can be done with one arm or both, while standing on one leg or both. The ring cushion can be placed against the side of one thigh while the other cushion is held by the underside of the wrist of the same arm. Pressing downward and into the body while the shoulder is retracted offers arm adduction, which also engages the muscles surrounding the ribs.
Standing and holding the ring in both hands, with elbows slightly bent, allows for doing pulses in four different positions: down low in front of the thighs, straight out in front of the stomach, up on and angled above the forehead, and behind the body. Biceps, triceps will be involved, along with deltoids and pectoral muscles.
Combinations
A rollup exercise in Pilates matwork is similar to a full sit up done laying face up on the mat with the arms overhead gently holding the ring. An extra move for the arms is inserted into the exercise during the roll-down phase. Once half way down to the mat, the student pauses and holds the ring in front of the stomach, and then presses inward five times, before rolling the rest of the way back down and reaching the ring overhead.
A shoulder bridge exercise also serves as a combination arm exercise. While on the back with knees bent, the ring is placed behind the head, with the cushion sides on the floor and under the hands. The pelvis is curved upward and held, while the ring is pressed down behind the head five times. After the spine is rolled back to the floor, the ring is pressed again for five times. This is repeated for three to eight cycles.
References
- Balanced Body Pilates: Pilates Origins
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
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