HOW TO Workout your Upper Body with the Pilates Ring
Featured Product: Pilates Ring
Purpose: Improve Muscle Strength Faster
Compatible Exercises: Pilates, Strength training, Core Training
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Here are some great exercises for working your upper body with a Pilates Ring.
Upper Body Toning Exercises with the Pilates Ring
By Marguerite Ogle, About.com Guide
Updated June 21, 2009
About.com Health’s Disease and Condition content is reviewed by our Medical Review Board
Using the Pilates Ring (Magic Circle)
Review shoulder stability
Begin With Good Posture, Shoulders Stable
With your Pilates ring in hand, adjust your posture so that you are standing straight and tall.Your legs can be in Pilates stance,, which is legs together, and rotated slightly outward at the top of the thigh so that the heels are together and feet make a V shape. Pilates stance is a good opportunity to activate the inner thighs. You can also have the legs parallel and hip distance apart. This is a stable position that lets us train in a stance that is viable in daily life.Pull your abs in and drop your tailbone toward the floor. Think of your pelvis as being like a bowl, you don’t want anything to spill out to the front or the back. Relax your shoulders and send energy out through the top of your head. Breathe.
Your arms are straight and your palms are flat against the handles of the ring.Pulse the ring 8 – 10 times, control the release.Keep your chest open, but use your chest muscles.
Think of using your arms in a balanced way so that they are activated all the way around.
Again, keep your shoulders down and your shoulder blades moving down your back as you raise the ring to a high diagonal. The ring should remain visible in your peripheral vision.Pulse the ring 8 – 10 timesYour should feel this in your pectoral muscles (chest muscles).
Before you move on, check your posture. Are your shoulders down? Scapula (shoulder blades) settled on your back? Pull up through center and take a few deep breaths.
The Halo Ring
Your shoulders stay relaxed as you bring the ring overhead so that it is flat to the ceiling. It is tempting to let the ribs pop forward, don’t let that happen.Bend your elbows out to the side so that the ring comes to just above your head, like a halo.Feel your back and chest to be very wide.
Squeeze and release the ring 8 – 10 times. Inhale on the squeeze, exhale on the release. Use control.
Biceps with Ring
Prop the ring on your shoulder, just inside the joint. The ring is vertical, your elbow is out to the side, and your hand is flat.Do this exercise with a slow pumping action. It is wonderful for toning the biceps.Squeeze and release the ring 8 – 10 times. Inhale on the squeeze, exhale on the release. Use control.
Side Press with the Ring
Nestle the edge of the ring into the notch at the top of your hip. The ring will be flat to the floor.Your elbow is slightly bent as you squeeze the circle in. From there, pump the circle 8 – 10 times. Breathe normally.Feel that the lattisimus dorsi, the big muscle that runs diagonally along your back to fan out along the side, is doing the work.