The Pilates ring is a stiff but flexible circular band with two small pads at opposite ends. It is used during certain Pilates exercises to create tension, which creates imbalance. The rings are available in different tensions; start with a light tension ring if you're a beginner, or you may develop bad form while trying to perform the moves. It also helps to learn the moves from an experienced Pilates instructor.
Chest Press
This move works the chest muscles, and reinforces proper control and stability. Lie on your back, holding the ring with one pad in each hand. Lift the ring to directly above your chest, keeping your elbows bent to the sides. Open your hands and use your palms to compress the ring toward the center. Pulse the ring in and out using your arms only, keeping the rest of the body still. Do five sets of five pulses.
Biceps Press
Stand straight and hold the ring against your right hip. Position the ring so that your right hand and right hip are each pressing against a pad. Keep your spine straight and your left arm loose by your side as you use your right arm to compress the ring into your hip. Pulse the ring in and out, keeping your back straight, hips square and your body tall. Do not bend to the side. Do five sets of five pulses on each side.
Straight Arm Front
Stand straight and hold the circle in front of your chest with a hand on each pad. Compress the circle equally with both hands, and pulse in and out. The movement comes from the arms only -- keep the rest of your body still and straight. Do five sets of five pulses. To make it more difficult, move the circle up and down as you pulse. This move works the chest, shoulders, biceps and triceps.
Inner Thigh Press
Lie on your side with your hips stacked. Place the ring between your legs, just above your knees. Keep your legs straight and use your top leg to press against the tension of the ring. Keep your hips stacked -- do not slump forward or backward. Do five sets of five on each side. This move will work your inner thighs, but it also will target your core as you struggle to stay in position.
Arms Back
Stand straight and hold the ring behind you, a hand grasping each pad. Bend your elbows slightly and compress the ring, then pulse. Stay upright -- do not bend over or slouch. Do five sets of five pulses. This moves targets the triceps and upper back.
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