A beer keg ring inspired the coated, flexible metal Pilates ring. This small, circular lightweight device enhances the Pilates mat work series by adding resistance to the basic exercises. The ring, also called the fitness circle or magic circle, has pads inside and outside the circle, which enable comfortable hand and foot placement. Hand, leg or foot placement determines the muscles used for the exercise. Hands or legs placed inside the circle facilitate abduction, which moves the limb away from the body's center, and hands or legs placed outside the ring perform adduction, which moves the limbs toward the body's center.
Side-lying Workouts
The Pilates side-lying series effectively works the inner and outer thigh muscles but eventually becomes too easy, especially for people with slim, easily lifted legs. The ring adds resistance and provides a time-efficient solution by enabling you to work the inner and outer thigh of the same leg. Position the ring vertically, so that one pad rests on the floor and the upper pad faces the ceiling. Lie on one side with your legs straight, placing your bottom anklebone on the circle's inner pad, and your top ankle on the inner, upper pad. Inhale to prepare. As you exhale, engage your core to stabilize your pelvis, and press your top outer thigh upward, against the ring's resistance. Perform 10 repetitions, and then place your top ankle on the upper, outer circle pad. Inhale to prepare. Exhale, squeeze your top inner thigh and press down against the ring's resistance. Repeat the series on the other leg.
Chest, Back and Abs Workout
People pressed for time can add a chest and back workout to the abdominal flexion and spinal extension series. Begin with the half roll back. Sit in an upright position. Hold the ring in front of you at chest height, placing your hands on the outer pads. Inhale to prepare. Exhale, engage your core and roll back until your lower back is on the floor, and your spine is in a "C" curve. Simultaneously contract your pectoral muscles and squeeze the circle. Remain in the curve as you pause, inhale and hold the pectoral contraction. Exhale, relax your pectoral muscles and return to the starting position. Perform eight repetitions and then roll over on to your belly.
Lie prone with your legs extended. Hold the circle on its outer pads, with your arms extended and your hands reaching toward your hips. Inhale to prepare. Exhale, extend your spine and lift your head and chest from the floor. Engage your upper back muscles and squeeze the circle. This adds muscular symmetry, by creating equal cleavage in your back and chest muscles.
Bridge Series
The supine bridge works the hamstrings, gluteal and core muscles, but using the ring adds inner and outer thigh work. Begin with your feet flat on the floor. Place the circle on you outer thighs, just above your knees. Lift each vertebra from the floor until you are in a bridge position. Simultaneously press your thighs outward against the ring's resistance. After completing eight repetitions, place the circle inside your legs and perform the same exercise, using your inner thighs to press the circle inward against the ring's resistance.
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