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Pilates Ring Exercise Instructions

by
author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
Pilates Ring Exercise Instructions
Pilates Ring Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

The Pilates ring, sometimes called a Magic Circle or Power Ring, is a piece of exercise equipment that is about the size of a large steering wheel. A ring provides resistance that helps to tone muscles in a simple, balanced and efficient workout. Use the ring to work arms and upper body, compressing it between both hands, and strengthen leg muscles by compressing the ring between ankles or thighs. The ring is easy to pack and may be used with a DVD workout program, for a quick break at the office, or as part of regular Pilates mat workouts

Inner Thigh Pulse Exercise

Step 1

Lie on your back and bend your knees. Put your feet flat on the floor and point them straight forward.

Step 2

Place the Pilates ring between your legs, about an inch above your knees. Put the black padded handles on the sides of the ring against your thighs.

Step 3

Relax your neck and shoulders. Tighten your abs and press your lower back into the floor.

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Step 4

Press your legs together evenly against the resistance of the ring. Relax again almost immediately.

Step 5

Continue squeezing at a quick pace, keeping your abs tight and your upper body relaxed, until your inner thighs, or adductor muscles, are fatigued. Work up to 150 pulses.

Chest Press Ring Exercise

Step 1

Lie face up on the floor and either bend your knees with your feet on the floor or straighten your legs and relax them on the ground.

Step 2

Hold the ring in your hands by the handles in front of your chest like a steering wheel. Place your palms against the outside of the handles with your fingers pointing toward the ceiling. Elbows are bent and out to the sides.

Step 3

Pulse the ring with your arms by pressing your palms toward each other. Keep your back flat on the floor and your hands open without gripping the handles at any time throughout the presses.

Step 4

Work up to between 100 and 150 presses with good form. Do not allow your back to arch or your neck or shoulders to come off the floor. Any of these compensations might allow you to do a few more reps, but at the cost of using additional muscles to assist the arm and chest muscles you are targeting.

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References

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