Several accessories have been developed over time to support and enhance the practice of Pilates. The Power Ring, also known as the Magic Circle or Pilates Ring, can be traced all the way back to Joe Pilates himself. Legend has it that Joe fashioned his first rings out of whiskey barrel bands, but today's versions are constructed of flexible metal covered with spongy material, with pads on two sides to cushion body parts that press against them. The ring is used as resistance in some exercises, as an unstable surface in others, or sometimes simply a spacer to reinforce proper body positioning. These three Pilates exercises show different ways to use the Power Ring as a prop for variety in your workout.
Rollup
Step 1
Hold the ring by placing the cushions between your palms, and lie flat on your back, reaching your arms overhead and pressing upper thighs together to rotate your legs out slightly. Inhale to prepare.
Step 2
Bring the ring up and over you while lifting your head and shoulders off the mat. Exhale while curving your spine and peeling it off the floor one section at a time until you are sitting up and reaching the ring forward over your legs.
Step 3
Inhale as you continue stretching forward, creating a "C" shape with your spine.
Step 4
Exhale and reverse the motion, pressing your spine back on to the mat up through the shoulder blades while pull the ring back level over your legs and body.
Step 5
Inhale and keep rolling back to return your arms and the ring back over your head.
Step 6
Repeat this exercise three to five times.
Inner Thighs
Step 1
Lie on your back with your knees bent and feet flat on the ground to prepare.
Step 2
Place the ring between your legs with the cushions just above the knees on the inside of the thighs.
Step 3
Keep your pelvis and shoulder blades pressed flat into the mat and the tops of your thighs relaxed, as you press in on the ring smoothly to compress it a few inches, then release the compression of the ring somewhat, taking care not to let it drop loose.
Step 4
Stay still in the rest of the body as your inner thighs continue to repeat the press and release motion for up to 25 repetitions.
Step 5
Lift the ring and legs in the air with the knees bent at 90 degrees. Repeat the press and release motion in this position for up to 25 repetitions.
Seated Side Bends
Step 1
Sit with your legs crossed and your spine tall, and place the ring at your right side with the cushion under your right palm and your right arm extended.
Step 2
Draw in on the navel and let the shoulder blades float down the back of your ribcage as you curve your spine to the right. Inhale and lower your right ear toward your shoulder and reach your left arm up and over your head, keeping your hips equally weighted and firm on the ground.
Step 3
Exhale and press down with the right side of the body and right arm to compress the ring somewhat.
Step 4
Inhale and reverse directions, stacking the spine and head to get back to the seated position, lowering the left arm back down to your side.
Step 5
Repeat this side bend and press motion five to eight times total on the right side, then again on the left side.
Tips and Warnings
- Perform your Pilates exercises with controlled, flowing movements, and avoid bouncing or jerking motions.
- Always check with your doctor before beginning a new exercise regime.
Things You'll Need
- Pilates or yoga mat
- Medium gauge Pilates ring
References
- Return to Life Through Contrology; Joseph H. Pilates and William J Miller; 1945
- Ellie Herman's Pilates Props Workbook; Ellie Herman; 2004
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