Joseph Pilates was a pioneer among inventors of unusual exercise equipment before 1950. Some of his inventions began as adaptations to hospital beds during his time in a World War I internment camp, according to Balanced Body Pilates' Pilates Origins. The Pilates ring was one of Pilates' later inventions. Constructed from a thin piece of metal, the ring serves as resistance for upper- or lower-body exercises, or as a prop for spacing arms and legs.
Shoulders and Arms
When one or both of your hands press against the hand cushion on the side of the Pilates ring, you recruit from shoulders, arms and muscles wrapping around the rib cage. A unilateral series of exercises focuses on just one side at a time. While seated, extend your arm out to the side with your hand on the ring's cushion. Press smoothly down into the ring for 15 to 20 repetitions. Move the ring across the front of your body and repeat. Switch to the other arm to work it equally.
Standing adds additional work for posture while you press and release the ring. As demonstrated in "Pilates Props Workbook" by New York studio owner and author Ellie Herman, stand on two feet as a beginner. Progress to one foot as you advance. Hold the ring with both hands up in the air, straight out in front, and down in front of the pelvis as you press for 15 to 20 repetitions.
Thighs and Hips
In Pilates matwork, side-lying exercises work the inner thigh, hip and glutes. When you hold the ring between your ankles, inner thigh work and pelvic stabilization increases. Stack your hips and prop your upper body on one forearm. Press the ring down with the top leg for up to 20 repetitions. Then lift and lower the ring using both legs, for up to 20 repetitions.
For a side-lying hamstring curl, flex the feet bend the knees to bring the ring back behind your legs, and then extend out to the starting position. This exercise is more advanced than simple pressing. Start with five to eight repetitions and increase as you progress.
Abs and Back
Abdominal and back muscles are flexed and stretched in many Pilates matwork exercises, which are easily adapted to include the Pilates ring. The rollup is a classic exercise resembling a full sit-up. Hold the ring in both hand cushions while you move through it. Lie on your back on the mat with your legs fully extended. Exhale and move the ring up and around as you curl your head, shoulders and spine off the mat in sequence. Inhale and reach the ring out over your shins, then exhale and move in reverse, curling down to the mat one vertebra at a time. Repeat five to eight times.
Swan exercise is a back extension that also works the gluteus muscles. While on your stomach with your legs hip-width apart, extend the ring in front of your head and stack your hands on one cushion. Press down on the ring and extend up through the spine, lifting the chest and head. Release pressure on the ring and lower down to the starting position. Repeat five to eight times.
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
Member Comments