Pilates rings are also called Pilates Power Rings or Pilates Magic Circles. They're about the size of a steering wheel and are helpful for toning muscles in your upper and lower body by offering resistance when you squeeze them, or simply by adding weight when you hold them. The Pilates rings are relatively easy to use and offer light resistance, especially in the rubber variety. The metal rings may be more appropriate for advanced exercisers because they are harder to squeeze.
Thigh Squeeze with Leg Lift
The thigh squeeze and leg lift exercise targets your legs and core, especially your inner thighs and glutes. The exercise combines an inner thigh squeeze, bridge and knee extension. To perform the exercise, lie on your back with your knees bent and your feet on the floor. Place the ring between your knees. Then, lift your hips toward the ceiling and squeeze the ring. The upper body stays relaxed on the floor with your arms lying on the floor. Alternatively lift and straighten one leg at a time without lowering your hips. Try to keep your hips even as you switch your legs.
Chest Press and Chest Squeeze
Two upper body exercises that work the muscles of the chest, shoulders and arms are the chest press and chest squeeze. Both of these exercises require that you use primarily the chest muscles to squeeze the Pilates ring. The chest press is done lying down with the arms bent, and the chest squeeze is done seated with the arms straight. Technically, you can do both exercises either seated, lying down or standing. Do the chest press by lying on your back with the Pilates ring held in front of your chest with your arms bent and your palms facing each other on the sides of the ring. Let your elbows point outwards. Then, squeeze and hold the ring for one to two counts and relax. Alternatively, you can make quick pulses against the ring. Do the chest squeeze by sitting up straight on the floor with your knees bent and feet on the floor. Hold the ring in front of your chest with your arms straight. Then, either squeeze and hold or quickly pulse the ring for the desired number of reps.
Sit Up
The sit up is a classic abdominal exercise that is made more challenging with the Pilates ring. The sit up works the abs through spinal flexion as you lift your torso to move your ribcage toward your hips. A Pilates ring is held above your head to add weight for your abs to lift. The exercise is performed lying on your back with your feet on the floor, knees bent. The arms are held straight above your head with the ring between your palms. Then, round your back as you peel your spine off the floor until you are sitting up with your arms straight above your head. Lie back down slowly until your upper body is once again on the floor.
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