Pilates Arm Ring Exercises

The Pilates ring is a resistance exercise apparatus that is used in Pilates mat classes. Originally developed by Joseph Pilates, the Pilates ring provides a balanced, symmetrical workout to help you tone your entire body. The ring is excellent for toning the arms, adding just the right amount of resistance without the bulk of free weights.

Bow and Arrow

The bow and arrow exercise stabilizes and strengthens the arms and shoulders. This is an excellent exercise for golfers as it strengthen the shoulder joints range-of-motion, which can help prevent "chicken winging" in your golf swing. Stand with feet shoulder width apart holding the ring vertically at chest level. Press your shoulders down and lift your elbows to chest level. Squeeze the ring in this position while rotating your torso, neck and head to the right, center and left. Repeat the full sequence 10 times.

Full Arm Press

This exercise isolates one arm at a time targeting your shoulders, biceps and forearms. Begin this exercise standing with feet shoulder width apart, posture upright and head and neck relaxed. Bring the ring to the top of your left shoulder, holding it at the top so our arm creates a 45 degree angle. Push down on the ring with your left hand, squeezing and creating as much resistance as you can for up to 30 seconds. You may also press down in a bounce 20 to 25 times, keeping the movement minimal. Repeat on the opposite side.

Chest Press

The chest press engages the chest, shoulders and arms for a whole upper body workout. Begin the chest press supine, holding the ring directly over your chest. Extend the elbows out to the sides and with your hands open squeeze and pulse the ring in toward the center of the chest up to 100 times.

Roll Up With Ring

This exercise is a combination core and upper-body exercise. Begin supine with your feet flat on the floor, knees up to the ceiling and your arms in first position, directly above your shoulders, holding the ring. Squeezing the ring, exhale and curl up off of the floor toward your knees reaching the ring to the right, center and left. Curl down one vertebrae at a time extending the arms back to your starting position. The arms should squeeze the ring throughout the entire exercise. Repeat 20 to 25 times.