Pilates ring for full body training: How to intensify your workout

Pilates has the advantage that the exercises can not only be carried out in the gym or in a sports course, but also at home. Depending on whether you prefer to train for yourself or in a group. Everything you need for the full body workout is a non-slip mat and comfortable sports clothing. You can support suitable fitness accessories, such as a Pilates role 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.

As the name suggests correctly, it is an elastic training ring, mostly made of non -slip fiberglass or plastic and rubber. What unites all models: they own two curved handles that are opposite and are supposed to serve the Better to use your hands or legs. The inside and outside of the handles are mostly, which depends on the manufacturer, also padded with foam to increase the comfort when training the abdominal, leg, arm, back, chest or pelvic floor muscles. And these are not all the advantages.

Since a Pilates ring is suitable for both beginners: inside and for experienced athletes: it can be seen as an ideal addition to intensify training. This is not the only advantage that the fitness gadget offers:

Lay on the Pilates mat with your stomach, take the ring and take it behind your back with both hands. Make sure that your legs stay flat on the floor and your view of the mat is directed so that the spine is practically extended through the stretched neck. Now the strenuous part comes: breathe out and tighten the abdominal and back muscles while only lifting your upper body slightly. Push the Pilates ring away towards the feet. Exhale and let the muscles loose again.

Tip: Repeat the exercise 15 times à two sets.

Sit on the mat so that your buttocks and feet touch the ground. Take that In both hands and push them away at shoulder height (with arms stretched out). Your head is straight and the gaze is pointing forward. Now breathe in and when exhaling, 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 that your shoulders remain lowered and not pulled up.

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

Your arms can also be trained with a so -called Magic Circle. Hold the Pilates ring over the head with both hands (the arms are not entirely stretched out). Test your abdominal and buttock muscles and pull the ring apart as far as possible when exhaling- and then press it together again. During the exercise, make sure that your back always stays straight during training.

Tip: Repeat the exercise five times à two sets.

Place on your back and put your feet up so that your legs are bent. Take that With both hands and press this vertically away from them. Place one leg up and position the associated foot in the inner ring. The exercise now is to push your leg against the ring with every exhalation – and to solve it again. Always change your legs one after the other.

Tip: Repeat the exercise 15 times à two sets (per page).

If you want to train your thighs, you can use another exercise: lay back on your back and angle your legs. Then clamp the Pilates ring between your knees and press them together when exhaling. Keep this position briefly and let it go again when inhaling.

Tip: Repeat the exercise 20 times à three sets.

Sit on your Pilates mat in the tailor seat and take the ring again with both hands. Hold it in front of the upper body – in such a way that your arms form a right angle. Pay attention to a straight back, look ahead and tighten your abdominal muscles (the Power House). Now press the ring together for a few seconds when exhaling and let it go again when inhaling.

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

Lay on the side of the mat and clamp the Pilates ring at ankle height between your legs. Use your arms to stabilize your upper body. Breathe in deeply and lift both legs with the exhalation. Breathe in again and put your legs back on the floor. If you loosen your arms or pelvis in between, there should be tension. You decide the pace yourself.

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