The Pilates ring, formally known as the Magic Circle, adds an element of challenge to Pilates mat work. You can use it to add resistance to an exercise, intensify the level of coordination required in a movement, promote continuous muscle engagement and keep your body in proper alignment. Some rings provide more resistance than others. Heavier rings are usually more durable, while lightweight rings are ideal for travel.
Arms Overhead
Arms overhead is a basic Pilates ring exercise that is more challenging than it appears to be. The objective of the movement is to strengthen the pectoral, or chest, muscles. You can do it while standing or kneeling on the mat. Hold the ring between your hands and fully extend your arms overhead. Prevent your elbows from being soft. Inhale. Exhale as you adduct your arms, pressing them inward. Inhale while continuing the adduction, maintaining tension in the ring. Keep your shoulders relaxed and depressed and draw your scalpulae down your back. The exercise presents enough of a challenge to most people that their arms appear to be still while adducting.
Supine Ankles
Supine ankles is an intermediate Pilates exercise that engages and strengthens the hip adductors and enhances pelvic-lumbar stabilization. Lie on your back with a neutral spine and your hands relaxed at your sides. Put your legs in tabletop position, with a 90-degree angle at your knees and your shins parallel to the floor. Place the ring between your legs, just above your ankles. Straighten your legs, positioning them at a 60-degree angle to the floor. Inhale. Exhale and squeeze your legs together, adducting your hips. Inhale and continue to adduct with small pumps. If your lower back begins to arch, draw your abdominals in further, lift your legs to a 90-degree angle and place your hands behind your head with fingers interlaced.
Swan
Swan strengthens the mid and upper back by targeting the shoulders and back extensors. Lie prone on the mat, with your arms reaching overhead, parallel to the floor. Hold the ring horizontally, like a halo above your head. Don't tuck your toes --- rest the tops of your feet against the mat. Inhale. Exhale and lift your upper body as you press your arms together. Lift your arms, head and torso as a single unit. Lift your legs just after lifting your upper body to prevent activation of your lower back muscles before you activate your mid and upper back. Squeeze your legs together for the duration of the movement. Inhale and lower yourself back down, maintaining pressure on the ring.
Push Down
The push down exercise increases abdominal control and strengthens the hip adductors. Lie on your side with your body straight --- your shoulders and hips should be "stacked" vertically. Rest your bottom leg, just above the ankle, on the inside of the ring. Place your top leg on top of the ring. Inhale. Exhale and press your top leg down for 3 to 5 counts. Release, inhale, exhale and repeat. Move your top leg to the inside of the ring. Inhale. Exhale and lift your top leg up against the inside of ring for 3 to 5 seconds. Release your leg, inhale and repeat the exercise.
References
- "Pilates"; Rael Isacowitz; 2006
- "The Pilates Method of Body Conditioning"; Sean P. Gallagher and Romana Kryzanowska; 1999
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