Use the Pilates ring: This makes the training even more intense

Magic Circle
Full body training: How to intensify your workout with a Pilates ring

In order to strengthen the deeper muscles, systematic whole-body training – also known as Pilates – is recommended. The exercises are equally suitable for the back, stomach and pelvic floor. To make this more intense, the Pilates ring can be a useful addition. But what exactly is that?

Pilates has the advantage that the exercises can be done not only in the gym or in a sports class, but also at home. Depending on whether you prefer to train alone or in a group. All you need for the full-body workout is a non-slip mat and comfortable gym clothes. You can use suitable fitness accessories to support this, such as a Pilates roller or a Pilates ring (also called Magic Circle). The latter was specially designed to intensify the exercises while standing, sitting or lying down. You can find out exactly how this works below.

This is what distinguishes a Pilates ring

As the name suggests, it is an elastic training ring, usually made of non-slip fiberglass or plastic and rubber. What all models have in common: They have two curved handles that are opposite each other and are intended to be used Pilates ring better to use with hands or legs. The inside and outside of the handles are usually additionally padded with foam, depending on the manufacturer, to increase comfort when training the abdominal, leg, arm, back, chest or pelvic floor muscles. And that’s not all the advantages.

A Pilates ring offers these advantages

Since a Pilates ring is suitable for both beginners and experienced athletes, it can be seen as an ideal addition to intensify training. That’s not the only advantage it has Fitness gadget offers:

How to use the Pilates ring correctly

Exercise for the back

Lie on your stomach on the Pilates mat, take the ring and place it behind your back with both hands. Make sure that your legs remain flat on the floor and your gaze is directed towards the mat so that the spine is essentially lengthened by the stretched neck. Now comes the strenuous part: exhale and tense your stomach and back muscles while only slightly lifting your upper body. Push the Pilates ring away from you towards your feet. Breathe out and let your muscles relax again.

Tip: Repeat the exercise 15 times for two sets.

Exercise for the stomach

Sit on the mat so that your bottom and feet touch the floor. Take that Pilates ring in both hands and press it away from you at shoulder height (with outstretched arms). Your head is straight and your gaze is pointing forward. Now breathe in and as you exhale lower your upper body towards the mat until it touches the floor. Breathe in again and come back to your starting position. Throughout the exercise, make sure your shoulders remain lowered and not raised.

Tip: Repeat the exercise ten to 15 times with three sets each.

Exercise for the arms

Your arms can also be trained with a so-called Magic Circle. To do this, hold the Pilates ring over your head with both hands (with your arms not fully extended). Tense your abdominal and gluteal muscles and, as you exhale, pull the ring apart as far as possible – and then squeeze it tightly together again. During the exercise, ensure that your back remains straight at all times.

Tip: Repeat the exercise five times with two sets each.

Exercise for the legs

Lie on your back and place your feet so that your legs are bent. Take that Pilates ring with both hands and push it vertically away from you. Stretch one leg up and position the corresponding foot in the inner ring. The exercise now consists of pushing your leg against the ring with each exhalation – and releasing it again. Always alternate your legs one after the other.

Tip: Repeat the exercise 15 times with two sets (per side).

If you want to train your thighs, you can use another exercise: Lie on your back again and bend your legs. Then clamp the Pilates ring between your knees and press them together as you exhale. Hold this position briefly and relax as you breathe in.

Tip: Repeat the exercise 20 times with three sets each.

Exercise for the chest

Sit cross-legged on your Pilates mat and take the ring again with both hands. Hold it in front of your upper body – so that your arms form a right angle to it. Make sure your back is straight, look forward and tense your abdominal muscles (the power house). Now squeeze the ring together for a few seconds as you breathe out and release it again as you breathe in.

Tip: Repeat the exercise 20 times for two or three sets.

Exercise for the sides

Lie on your side on the mat and clamp the Pilates ring between your legs at ankle height. Use your arms to stabilize your upper body. Take a deep breath and as you exhale, lift both legs. Inhale again and place your legs back on the floor. Relax your arms or pelvis every now and then if tension occurs. You decide the pace yourself.

Tip: Repeat the exercise 15 to 20 times with two sets per side.

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