One tool, five moves, and all the muscle magic. Pilates is one of the best ways to elongate and strengthen your figure. With each pulse, breath, and stretch, your body and mind are focused on engaging your core and glutes to build and sculpt defined muscles. In today’s rotation, we’re highlighting how to use a Pilates ring to intensify and elevate your next at-home workout session. Learn the routine and how to do each move in the video below.
The Routine:
Chest Opener with Tricep Extension
Kneeling Push-Ups
Ab Roll Down
Abdominal Crunch with Leg Extension
Bridge
Optional: repeat this series four times.
The Move: Chest Opener with Tricep Extension
How to: Start on your knees with your hands behind your back holding the ring. Make sure hands are aligned on the soft part of the ring. You will open your chest, squeeze your shoulder blades together, and squeeze the ring between your palms.
Repeat 10 times.
The Move: Kneeling Push-Ups
How to: Place the soft part of the ring in the middle of your breastbone and the other side of the ring on your mat. While staying on your knees, place your hands shoulder-width apart and lower your chest into the ring. Slowly press through the heel of your palms to push up. This exercise focuses on form and really gets into the back of the arms and shoulders.
Repeat 10 times.
The Move: Ab Roll Down
How to: In a seated position, place your feet in front of you, hip-width apart. Place the ring over the knees, making sure the soft part of the ring is on the outside of the knees. While pressing your knees wide up against the ring, you will C-curve down and hold the abdominals tight. Once you’re in the lowest part of your C-curve, raise both arms straight up (biceps by your ears) and down. Feel that deep core connection as you move up and down.
Repeat 10 times.
The Move: Abdominal Crunch with Leg Extension
How to: While lying on your back, place the ring between the knees and keep your hands behind the head. Legs start in tabletop, and as you crunch up, you will extend your legs to 45 degrees and double squeeze the ring. Bend your legs back to tabletop, lower the head and neck, and repeat.
Repeat 10 times.
The Move: Bridge
How to: Start on your back and place your legs through the ring where the ring will rest a couple inches above the knees. With your feet flat on the mat, hip-width apart, you will carefully roll the body up to the shoulder blades into the bridge. Squeeze the glutes at the top and flare the knees.
Repeat 10 times.
