Pilates is all about functional strength, so most mat Pilates workouts rely upon body weight for resistance. Some practitioners add a hoop-like device called the ring, the magic circle, or the power ring to provide extra tension for moves that don't involve resisting gravity. A simple plastic or metal hoop with padded handles, the device flexes slightly under pressure, and if you try to push the sides together, it will break. Many people think there's no way this ring will provide enough resistance to be challenging, but it's the position of your limbs during the exercise that makes it harder than you think.
Legs
Squeezing the ring between your thighs is probably the most intuitive use, but you can intensify the activity by lifting your butt from the ground, raising one leg at a time, or both. Place the ring between your ankles and squeeze for a more intense thigh exercise, and try it both standing and seated. Lay on your stomach with your knees bent and feet in the air, and tuck the ring between your ankle and the back of your thigh, pushing it as far back toward the knee as you can. Lift that leg off the ground as you push the ring with your ankle for an intense butt and hamstring move.
Shoulder/Chest
Simply holding the ring in front of you and squeezing with both hands provides an exercise similar to a chest fly -- keep your arms straight and at shoulder level to target the chest instead of the arms. Keep your arms and hands in the same position and pull out instead of pushing in to target the shoulders and upper back. Keeping your hands in position on the ring, raise the ring above your head and pull out while you pull the ring down toward the top of your head to target the upper back muscles.
Arms
Grasp one handle on the ring and place the other handle against the side of your thigh. Press inward for three beats, then release for each rep. Keep your arm long and your posture straight. Place one handle against your chest and grab the other handle with both hands while your arms are bent in front of you. Push in for three beats with each rep to target the biceps. To hit the triceps, grab the ring behind you with both hands, bend your arms and pulse it together and apart. Control both phases of the movement.
Core
Perform thigh presses while you do curl ups, or move the ring to your ankles to make it more difficult and encourage you to keep your feet on the floor. Hold the ring in both hands and squeeze with each V-Up, or place the ring between your feet during V-Ups. Just holding it in place will work your thighs while intensifying your core. During Mermaid, loop the ring around your top foot, and press it down with each lean to that side to target your obliques.
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