Much like exercise balls and yoga wheels, Pilates rings fall into the category of exercise equipment that looks pretty innocent. It's just a hollow, simple ring - how challenging can it make the workout? The answer is: very. Fitness trainer Rahel Ghebremichael shows an effective full-body workout with the Pilates ring, which trains all muscle groups with just 5 exercises. After this 8-minute Pilates ring workout, you will have abdominal muscle soreness for several days!
This eight-minute workout (which you can do in the comfort of your living room at home) is part strength training, part Pilates and trains your arms, core, legs and balance. In fact, it could be said that it's a well-rounded sweat regimen that you can do anytime, anywhere - even without a Pilates ring.
The workout consists of 5 exercises, with each side being a single set. Each exercise is completed with 10 repetitions. To make the training even more intense and strenuous, do 1 - 2 sets or additional repetitions per exercise.
First set of 10 repetitions
1. Backward lunges - left side
Take a step back with your left leg and come into the lunge step. Your right knee should be at about a 90-degree angle, your knee above your right ankle, and your thigh parallel to the floor. Extend your arms in front of you. Keep your back straight, your stomach pulled in and your core tensed.
Then pull the ring to your chest and briefly squeeze it. Keep your shoulders away from your ears. Extend your arms again and go back to the starting position. As you stand up, tap the floor with the toes of your left foot and bring your leg back to the other.
2. Chopping wood with a Pilates ring in a lunge - right side
Take a step back with your left leg, extending your arms diagonally upwards on the left. As you lunge into your lunge, twist your torso and lower the ring down to the opposite hip past your thigh. Your gaze should be directed forward with your back straight. Return to the starting position and repeat the exercise.
3. Single leg deadlift - left side
Slowly bend your upper body forward with your arms outstretched while you stretch your left leg backward. When you go down, bend your right leg slightly at the knee. Keep your core tense. It is important that the hips and back stay straight. Raise your upper body again slowly and in a controlled manner, tap the floor with the toes of your left foot and press the ring together.
4. Standing shoulder press - left side
Extend your arms up and your left leg forward. Shift your weight onto your right leg and bend it slightly. Push your hips back a little while your core is tensed.
Inhale as you extend your arms up and over your head. Now pull your left knee up at an angle and at the same time bring your arms down at a 90-degree angle. As you exhale, bring your leg back down and touch the floor with your toes.
5. Elbow to knee - left side
Extend your left leg backwards and bring your left arm over your head while holding the ring in your right hand. Tense your core and bring your left knee to your left elbow. Breathe steadily and stay at a pace that you are comfortable with. However, you can also do the exercise faster if you have good balance.
Second set of 10 repetitions per exercise
1. Backward lunges - right side
Before starting the exercises on the other side, straighten your back and push your shoulders away from your ears. Take a few deep breaths in and out. Then bring your right leg back and stretch your arms forward with the ring. Take the time to find your balance. Keep your gaze forward. While standing in the lunge, squeeze the ring with your hands and then stand upright again.
2. Chopping wood with a Pilates ring - left side
Take a step back and straighten your arms with the ring up so that the body forms a diagonal line. While keeping your gaze forward, rotate your torso and lower the ring past your left thigh. Push yourself up and back to the starting position with your arms extended upward.
3. One-Legged Deadlift - Right Side
With your arms outstretched, guide the ring towards the floor while you stretch your right leg backwards. The supporting leg, i.e. the left leg, is slightly bent. When performing the exercise, the back should be straight, the head forms an extension of the spine. Thus, you lower your gaze slightly while you lean forward. Slowly stand upright again, tap the floor with the toes of your right foot and squeeze the ring.
4. Standing shoulder press with Pilates ring - right side
Push your hips back and stretch your right leg forward while tensing your core. Inhale as you stretch your arms up. Raise your right leg at a 90-degree angle while bringing your arms down and bent at the same time. Inhale and exhale, working with your core, pulling your shoulders away from your ears. As you exhale, lower your leg and tap the floor with your toes.
5. Bring your elbow to your right knee
Bring your right leg back and extend your right arm over your head. Pull your elbow towards your right knee. Then stretch your arm and leg out again. Only touch the ground briefly with your toes. Once you've found your balance, increase the pace.
And you are done! When you have more energy, you can repeat the workout. 2 - 3 more sets of this workout and you will feel the burning sensation! For more ideas on how to do exercises with the Pilates ring, see this article.
You can also watch Rahel Ghebremichael's video on Youtube:
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