The Pilates Super Ring is Everlast's brand of the Pilates fitness circle. It is composed of a coated, flexible metal material and features padding on the inside and outside of the circle. The ring is used for upper and lower body exercise. Although the ring is considered a strength-training workout, it is not as intense as weight-training; therefore, you can perform four sessions weekly. Since Pilates exercise is based on form and precision, as opposed to duration and repetition, perform only one set of no more than 15 repetitions of each exercise.
Side Lying Abductor Exercise
The word "abduction" implies any action that moves a limb away from the mid-line of your body. As such, the outer thighs, which perform this action, are often called abductors. To work these muscles from a side-lying position, lie on your side and place the padded part of the ring under your supporting ankle. The top leg is the working leg. It should be placed on the inside of the top of the ring. Your knees and feet should face directly ahead. Inhale to prepare. As you exhale, press your top leg against the ring, as if you were trying to break it. Inhale and relax. Complete the set and repeat on the other leg.
Abduction Bridge
Abduction can also be performed from a bridge position. Lie on your back with your knees bent. Place the Super Ring around your outer thighs. Inhale to prepare. As you exhale, lift each vertebrae from the floor until you are in a bridge position. Simultaneously press your outer thighs against the circle.
Side Lying Adduction
Adduction is used to describe movement that brings a limb toward the body's midline. The inner thighs, which perform this function, are sometimes called "adductors." They can also be worked from the side-lying position described in section one. However, the top leg will be placed on the top, outer part of the circle. Inhale to prepare. As you exhale, squeeze your inner thighs and press down against the circle. Complete the set and repeat on the other leg.
Adduction Bridge
After performing the abduction bridge in section two, place the ring between the inner thighs. As you perform the bridging movement, squeeze the ring with your inner legs.
Chest Press
Sit in an upright position. Hold the place the padded sections of the Super Ring in each hand. Hold the ring at chest height, with your elbows bent. Inhale to prepare. As you exhale, squeeze the ring, as if you were trying to bring both parts of the circle together.
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