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If you're looking for affordable, portable and highly effective exercise equipment to add to your , look no further. The Pilates ring checks all those boxes and more. Raven Ross, Start TODAY fitness trainer and creator of Pilates Body by Raven, stopped by TODAY to share the benefits of the trendy tool, plus some easy moves you can do to get a , at home.
A Pilates ring also called the magic circle is a flexible, circular ring covered in a soft padding with a grip on either side. The "Pilates prop, created by Joseph Pilates, adds resistance and a spicy challenge to your — small, but mighty!" says Ross. You can place it between or around the legs or arms, hold it in both hands, or wedge it between a body part and the ground to add resistance.
"You can use the Pilates ring in exercises between your hands, legs, ankles and more to activate smaller muscle groups," says Ross. You can create resistance by pushing in on the ring (like placing it between the legs during clamshells) or pushing out into it (like when performing a , with the ring around both legs above the ankle). If , Ross recommends first mastering the form an exercise first.
"Then add the circle when you're ready to level up!" The Pilates ring can also be used for support during certain exercises and to deepen stretches (when used like you would a strap). Using a Pilates ring is a great way to add resistance to traditional . It can also be used in place of dumbbells to perform strength exercises that target the upper body, lower body and core.
The ring " , arms and core, improves alignment, and adds an extra challenge!" says Ross. The affordable piece of equipment also has the benefit of being lightweight and portable for workouts on the go. Some example of exercises that can be leveled up with a Pilates ring: Ross shared some of her favorite ways to use the Pilates ring to warm the body up for popular spring activities.
Beyond prepping you for every activity from walking to golf, they provide a great full-body strength and toning workout. This one is a great , says Ross, as it warms up the calves and inner thighs. Start standing tall with feet hips-width apart.
Place the Pilates ring between your legs right above the ankles. Engage your inner thighs to exert gentle pressure on the ring. Come up onto your toes, performing a .
Pause for a breath at the top, and lower back down. Perform 10-12 reps. Another great , this exercise targets and hip adductors.
Start standing tall with feet hips-width apart. Place the Pilates ring between your legs right above the ankles. Engage your inner thighs to exert gentle pressure on the ring.
Shift your weight into one leg, lifting the opposite leg off of the floor. Engage your core to find your balance on one leg. Then, gently squeeze the elevated leg in toward your body, performing an inner-thigh squeeze.
Perform 10-12 reps and then repeat on the other side. This exercise engages the core and , making it a great way to warm up the body before activities that call for rotational movements like golf. Start standing tall with feet hips-width apart.
Place one foot on a glider. (If you do not have one you can use a paper plate or washcloth). Hold the magic circle in both hands in front of your chest and gently squeeze it to create tension in the upper body.
Slide your foot back behind you until you are in a . Hold this lower-body position as you turn your upper body toward your bent front leg. Come back to center and pull your sliding leg back up to stand tall.
Perform 10-12 reps and then repeat on the other side. This exercise , specifically targeting the inner thighs, and is a great warmup for activities with lateral movement like tennis. Start standing tall with feet hips-width apart.
Place one foot on a glider. (If you do not have one you can use a paper plate or washcloth). Hold the magic circle in both hands in front of your chest and gently squeeze it to create tension in the upper body.
Slide your foot straight out to the side, keeping your leg straight. Hinge at the hips and sink down and back into the standing leg. Hold for a breath and then slide your foot back into stand tall.
Perform 10-12 reps and then repeat on the other side. Single-leg balance and twistThis exercise strengthens the core and . It's also a great way to before a hike when you'll be carrying a heavy backpack.
Start standing tall with feet hips-width apart. Place the Pilates ring between your upper rib cage and your arms, hugging it like a ball. Lift one knee up toward you chest and balance.
Then, turn your torso toward the raised knee. Hold for a breath and then come back to center. Place your foot to the ground and raise the opposite knee.
Twist toward the raised knee then come back to center before lowering the foot to the ground. Continue alternating, performing 10-12 reps total. Brianna Steinhilber is a health editor for TODAY.
com. She is a NASM-certified personal trainer with a journalism degree from Fordham University..
