Forget about hours of training in the gym. With these Pilates ring exercises you can easily train all body regions effectively at home. Here's the best workout with the ring, which makes you fit all around!
Who hasn't experienced it: the fitness center is too full, too far away or simply too expensive.
Nevertheless, to effectively train the deep muscles, you do not need expensive and elaborate fitness equipment.
Pilates is not only used by dancers or celebrities, but more and more fitness enthusiasts are finding it fun.
With the additional use of effective Pilates ring exercises you can easily train and get fit at home.
Table of contents
What are the advantages of the Pilates ring
Of course, Pilates can be done without the use of any equipment. All you need is a few minutes of your time and a gym mat. We have already shown this with our Core Pilates Workout shown.
However, your workout will be especially effective if you rely on Pilates ring exercises uses.
A Pilates ring is made of a durable and extremely elastic material. Two handles are attached to the ring itself to facilitate handling.
The Ring can be used either with the hands or between the legs compressed be used to train the desired muscle groups. Since there are countless Pilates ring exercises you will certainly not be bored during your workout.
Training with the Pilates ring always requires coordination, strength and stability.
Since there is not a lot of force involved in working out with this machine, even beginners can't really do much wrong.
The only important thing during the execution is to make sure that the back is always straight and regular and fluid breathing is maintained.
13 Pilates exercises for a trained upper body
For whom the Pilates ring is suitable
In principle, the use of a Pilates ring is suitable for everyone. Since this training device is also often used in rehabilitation and health sports, it can also be used for beginners.
In contrast to conventional training sessions with weights, the risk of injury is also much lower.
Pilates ring exercises are good for all who Prevent muscle discomfort and want to treat, for stretching exercises, to build up muscles, for therapy support, regeneration and to improve coordination and condition.
Training with the Pilates ring is also suitable for young mothers after a recommended grace period of three months.
By doing some exercises, the pelvic floor muscles can be rebuilt in a gentle way.
Do you already know these pelvic floor exercises?
Through a targeted Pilates ring exercises incontinence as well as uterine prolapse is prevented and can be easily integrated into everyday life.
Exercising with a Pilates ring offers a lot of advantages. Due to the fact that this piece of sports equipment only has a diameter between 30 and 40 cm, it can be taken along without any problems.
Whether for training outdoors or on vacation. In addition, unlike most other fitness equipment, the training device is very inexpensive to purchase.
The versatility of the Pilates ring is simply wonderful. Although it is one of the lightest pieces of sports equipment, it is still possible to perform any number of exercises with it. With the help of the Pilates Circle you can specifically train strength and endurance.
A great advantage is also that Pilates exercises are always structured in such a way that body and mind are trained. Thus, in addition to physical fitness, mental fitness is also promoted.
What muscles the Pilates Circle trains
With the help of a Circle countless Pilates ring exercises can be performed, which both the Lower body (thigh and gluteal muscles), as well as the Upper body (arm , abdominal, back, trunk and chest muscles) train.
Most Pilates ring exercises are done by squeezing with the arms or legs. Alternatively, the ring can be pulled apart to work other muscle groups.
By activating the muscles, especially the back, abdominal and lumbar vertebrae are strengthened. It also strengthens the pelvic floor muscles, which protect against incontinence. Regular exercise will also improve your posture.
When training with the Pilates Circle, the entire body can be trained through different positions.
This not only promotes strength, endurance and coordination, but the ring is also used for effective stretching and posture exercises. The resistance force during the workout effectively builds muscle and reduces fat.
If you'd like, you can watch a video here that shows some really wonderful Pilates ring exercises. I think they are a great addition to the exercises I'm about to introduce you to.
How Pilates ring exercises help to get fit
By using Pilates rings, you'll get fit in no time and quickly see your first results.
By combining stretching, strength exercises and proper breathing, Pilates Ring exercises are especially effective.
The Pilates Circle is a very gentle training tool, but it can be used in many different ways.
With the application not only flexibility, endurance and strength, but also posture and coordination skills are improved.
Each exercise requires concentration on individual muscles to intensify the exercise.
This also supports and promotes mental fitness. In general, Pilates places a lot of emphasis on conscious, calm and concentrated breathing, which can also help with stress reduction.
A Pilates workout is an optimal complementary workout to other sports and ensures that not only the muscles are stretched, but the entire body is toned.
For a really efficient workout, you should set aside between 30 and 45 minutes, depending on your training level. Since the Pilates ring exercises are designed to increase muscle endurance, you should work with exercise blocks to alternate the muscles in action.
Let's get right into the workout!
The best Pilates ring exercises for the living room
Grab the ring and let's go! :) We show you exercises for arms, legs, shoulders, butt and abdomen.
Do 3×12 repetitions of each exercise. Very important: body tension!
Sit ups with Pilates ring
You train: the inner thigh muscles, the abdominal muscles
- Lie on your back. Angle your legs and clamp the Pilates ring a little above your knees.
- Exhale deeply and straighten your upper body.
- At the same time, squeeze the ring with your legs very tightly.
How to strengthen your inner thighs!
Squeeze Pilates ring
You train: Pectorals and arms
- Stand upright and about shoulder width.
- Place the ring in front of your body.
- Now squeeze it tightly with all your might.
- Hold the position for at least 5 seconds before releasing the tension.
Alternatively, you can pull the ring apart. You train your rear shoulder muscles with it.
Pull legs to chest
You train: abdominal muscles and legs
- Now it's getting strenuous! Sit on the mat for this exercise.
- Clamp the ring at the level of the ankles.
- Lift the legs and upper body off the floor.
- Lean back slightly.
- Squeeze the ring tightly and pull the knees to the chest.
- The upper body remains stretched.
These are the best abdominal exercises for women!
Arm workout with Pilates Circle
Training for: Triceps
- Hold the Pilates Circle above your head for the exercise.
- Tighten the abdomen and buttocks.
- Now pull the ring apart as tight as you can.
- Make sure that your back remains straight.
Lunge with Pilates Circle
Training for: Pectorals and biceps
- Go into a lunge position. Make sure your knee is not pointing above your toes.
- Take the ring in your hands and squeeze it tightly at the level of your elbows.
- When you switch legs, you release the pressure you put on the Pilates ring.
- Only when you go back into the lung do you push the hoop.
The best fitness gifts for your girlfriend!
Superman with Pilates hoop
Training for: Back, buttocks, biceps and shoulders
- Lie on your stomach. And grab the ring.
- Tighten the buttocks and lift the legs straight from the floor.
- Hold the Pilates ring in your hands.
- Squeeze in, hold for 2 seconds. Then pull it apart - hold again for 2 seconds. Do as many repetitions as you can.
Chest and arm muscle training with Pilats Circle
Training for: Chest and biceps
- You start in a simple upright stance. Make sure your back is straight.
- Grab the ring and press it against your hip with all your might.
- Hold the tension for at least 4 seconds before releasing.
This is what women need to know about muscle building!
Pilates ring press behind the back
Training for: Chest and arms
- Sit cross-legged on the mat in a relaxed position.
- Take the Pilates ring and squeeze it behind your back as hard as you can.
- Hold the tension for 5 seconds. Then release for 5 seconds and then pull the ring for 5 seconds.
Pilates ring exercise for arms
Training for: Arms and shoulders
- Lie down on the mat and grab the ring.
- Raise your hands stretched above your head.
- Lift the legs off the floor at right angles.
- Squeeze the ring as hard as you can, while moving it from the head to the knees.
- Keep the tension throughout. When you return the ring from the knees, you may release the tension.
What Pilates actually is
Joseph Pilates is the founder of this special training method. He was in poor health. This was the reason for him to develop this special and holistic body training. Pilates is becoming more and more popular not only among dancers.
With Pilates you can train your whole body. Not only will your muscles be strengthened, but your posture will also be improved. Furthermore, fitness and coordination can be increased, the circulation stimulated and body awareness increased.
Pilates training is aimed primarily at ensuring that the low-lying and mostly weaker Muscle groups are stressed. However, Pilates includes not only strength exercises, but also stretching and exercises for conscious breathing and is therefore also suitable for rehabilitation after accidents.
The basis of all exercises is to activate the muscles around the Spine in the center of the body. Or in other words: the "supporting muscles". However, it is important to perform all exercises slowly and fluently in order to protect the joints and muscles.
There are plenty of Pilates exercises that can be done either on a mat or on special Pilates equipment. Since the risk of injury is low when observing the correct posture, exercises can be done quite easily at home.
What to look for when buying a Pilates ring
Although the Pilates ring is one of the most inexpensive pieces of sports equipment on the market, there are still a few things you should consider before buying it.
Basically, it is important that the ring is well made, i.e. it should not have any disturbing seams or sharp edges. In addition, the handles should be well padded and firmly attached to the ring to prevent injuries.
When buying is also the material selection essential. The training equipment should be as dimensionally stable as possible so that it returns to its original anatomical shape even after countless workouts.
For particularly effective strength training, the ring material should not be too soft and the resistance should be noticeable.
In addition, the ring should not smell too intensely of plastic. A slight plastic smell can be detected at the beginning of almost all devices, but this should disappear after a few days.
Whether you buy the training ring online or in a sports store, always look for high quality to enjoy it for a long time.
Our conclusion
Pilates Rings are ideal for an intense and efficient total body workout. A workout with the Pilates Circle is suitable even for beginners and also trains balance and coordination. In addition, the numerous and varied Pilates Ring exercises train both the upper and lower body equally.
Due to the size and lightness of the sports equipment can be easily taken anywhere. With the ring you can not only train alone at home, but also move your workout outdoors. The ring may be one of the cheapest training devices, but you can still train as effectively as in a fitness center.
However, in order to experience all the positive effects of Pilates training, it is important to train correctly. All exercises must be performed with concentration and precision. In particular, special focus should be placed on activating the powerhouse. With regular training, you will quickly notice positive effects on your entire body and reap plenty of compliments for it.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
