Odd, every day objects inspired Joseph Pilates to create his signature exercise equipment. Hospital bed springs inspired the trapeze, a beer barrel inspired the barrel and the ring of a beer keg inspired the Pilates ring, also called the fitness or magic circle. The ring is part of the series of smaller, low-tech Pilates apparatus. It adds resistance to some of the easier Pilates exercises, and challenges the inner thighs, outer thighs, pectoral and core muscles. The Pilates ring is composed of a flexible metal material. It has pads on the inside and outside of the circle.
The Hundred
Step 1
Lie face up on an exercise mat with your knees bent and your feet flat on the floor. Place the Pilates ring between your inner thighs.
Step 2
Lift your head, shoulders and hands from the mat, extending your arms by your sides so that your fingers reach toward your feet.
Step 3
Pump your arms as if you were pressing down on two heavy springs. Breath in for five counts and out for five counts. Squeeze the ring with your inner thighs during the exhalation.
Step 4
Repeat the 10-count breathing cycle 10 times. Make the exercise more challenging by performing it with both feet off of the floor.
Shoulder Bridge
Step 1
Lie face up with your knees bent and your feet flat on the floor. Place the Pilates ring around your outer thighs, just above your knee.
Step 2
Lift each vertebra from the floor, until your spine is in a bridge position. Simultaneously use your outer thighs to press your legs outward against the ring's resistance. Relax your outer thighs as you roll back to the floor. Perform eight repetitions.
Step 3
Remain in the supine position, and place the ring between your inner thighs.
Step 4
Repeat the exercise, but squeeze the ring with your inner thighs as you perform the bridge. Perform eight repetitions.
Roll Back
Step 1
Sit in an upright position with your knees bent and your feet on the floor. Place your hands on the outer pads of the ring. Hold the ring at chest level.
Step 2
Pull your belly in as you round your lower back and roll back to a point slightly above your lower back. Simultaneously contract your pectoral muscles and squeeze the circle.
Step 3
Relax your pectoral muscles and return to the starting position. Perform eight repetitions.
Spinal Extension
Step 1
Lie face down with your legs extended. Hold the circle behind your back, placing your hands on the pads on the outer part of the ring. Extend your arms so that your hands reach toward your feet.
Step 2
Lift your head, shoulders and upper back from the floor, extending your spine. Simultaneously squeeze the circle by pressing your hands in and squeezing your shoulder blades toward each other.
Step 3
Relax your shoulder blades as you return to the starting position. Add challenge by lifting your legs as you extend your spine.
Tips and Warnings
- Keep your core muscles active throughout the exercises. Advanced Pilates enthusiasts can place a second circle between the ankles for the spinal extension exercise. Squeeze your inner thighs as you lift your legs.
- Check with your doctor if you have not exercised for a while. Avoid performing supine exercises with your legs lifted if you have a tendency to arch your back. Do not place the circle against your knee joints.
Things You'll Need
- Workout mat
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