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Pilates Magic Ring Exercises

Many of us head to the gym with one goal: getting fit. Unfortunately, we often have little knowledge of machines available and no desire to ask for guidance in selecting one. Try exercising at home instead. In the advancement of work out videos and fitness tools available, you can hone your workout to your troubled areas, going at your own pace without the pressure of a crowd staring.

  1. Seated Leg Press

    • The seated leg press exercise works the hamstrings. Sit up straight in a chair with your legs placed flat on the ground, feet forward. Place the magic ring between your inner thighs, about an inch above the knee. It should stretch vertically down your inner thighs. Move to the edge of the seat and slowly roll your feet upward, stopping when you reach the ball of your foot. Contract your legs, pushing them inward against the pressure of the pilates circle. Hold for 3-5 seconds and relax. Do the exercise five times and then lower your feet to the ground and repeat the cycle.

    Pilates V Exercise

    • This exercise is similar to the full boat position in yoga. It focuses on strengthening the core of the body, working abdominal muscles and hip flexors along with central muscles of the back. Lie down on your back and stretch your legs straight out in front of you. Bring them together and squeeze, building pressure in between the legs. Grab the pilates magic circle and hold it straight out behind your head. Keep your legs together and roll your hips upward and slowly raise your legs toward the ceiling. Raise your back up from the ground with your arms parallel to your head. Your body should now be in a V position, kneecaps and shoulders directly across from one another. After reaching this position, lower yourself to the ground and bring the magic ring chest height. Bend your elbows and use both arms to push the magic ring inward, holding at least 4 seconds when hands meet.

    The Arc

    • The arc exercise is focused on the abs, chest and upper and lower back muscles. Sit on the floor with your back straight and legs in a seated position. Place the magic ring at chest level and inhale deeply, rising up toward the ceiling as you inhale. As you exhale, contract your pectoral muscles and squeeze the magic ring. Do this a few times to get comfortable and then as you inhale, arch you back and roll your shoulders down towards the floor. When your back reaches the floor, exhale and contract your pectoral muscles. Hold the position until you have finished exhaling and then roll back to your starting position. When seated, push the magic ring in and out ten times, contracting pectoral muscles as it is pushed inward and releasing when it expands.

    Upper Body Workout

    • This exercise is perfect for beginners. It focuses on muscles of the upper arms, back and abdomen. Sit on the floor with your knees bent to a 45-degree angle. Square your shoulders and sit up straight, keeping your feet flat on the floor. Grab the pilates magic ring and hold it chest level. Stretch the ring straight out in front of you and lock your elbows. Take a deep breath and tighten the muscles of your abdomen. Push the ring inward as you exhale, bending your elbows and tightening muscles of the shoulders and upper back. Hold the stretch for 5 seconds and release. You should not try to make the ends of the ring touch.

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