Pilates ring exercises: video training. Isotonic ring for Pilates: a set of effective exercises Hoop exercises for Pilates

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Pilates has many advantages, and among them versatility should be highlighted. This is an effective and completely safe system of physical exercises that can be used by everyone without restrictions. At the same time, you can work not only with your own body weight, but also with various devices. Today you have the opportunity to get acquainted with Pilates ring exercises. This device can be called one of the most effective.

Pilates ring - what is it?

This sports equipment is often called an isotonic ring. It is made of elastic materials that are soft enough to bend. At the same time, the projectile also has decent rigidity, and thanks to this, the muscles are perfectly worked out.

To reduce slipping, the projectile is coated with a special material. Also, for more comfortable work with the ring, the projectile is equipped with two handles. Handles may differ in their design, and you have the right to choose the one that suits you best. This will not affect the effectiveness of the training in any way.

Most often, the diameter of the ring is 35 or 38 centimeters, and this allows you to effectively work not only with crayfish, but also with your legs. Although there is a recommendation to use 35-centimeter shells for girls, and the second type for men, respectively, such a gradation is arbitrary. It should also be noted that the Pilates ring is compact, and you can perform exercises with this equipment even while traveling, taking the ring with you.

How to work with a Pilates ring correctly?

There are a huge number of exercises that use the ring. You can work with it in both tension and compression. You can rest it on the ground or a wall, hold it in your hands, or press it with your knees and ankles.

Using this sports equipment in your exercises, you get the opportunity to work your muscles more effectively. The ring also helps to increase the load on targeted muscles, for example, the inner thigh, which for many girls is a very problem area. With the help of a Pilates ring, women can improve their figure in a short time without building muscle.

A set of exercises with a Pilates ring

A large number of exercises have been created that can be performed with this sports equipment. Today we invite you to study a complex that includes simple and effective exercises with a Pilates ring. You need to master the principles of working with a projectile and after that you will be able to create new movements that are most useful to you:

1 movement. Take the basic Pilates stance - your legs are positioned at the level of your shoulder joints, your abdominal muscles are tense, your shoulders are lowered. Take the projectile in your hands in front of you and, exhaling air, begin to squeeze the ring. At the point of maximum compression of the projectile, it is necessary to take a short pause, and then release the ring, while simultaneously inhaling air. You can hold the projectile not only in front of you, but also above your head or behind your back. The movement should be performed from 5 to 15 times. This is an excellent exercise for the muscles of the arms, back and chest.
2nd movement. Take a lying position on your back, bending your knee joints and spreading them apart. The sports equipment must be pressed between the knee joints, feeling the tension in the muscles. Inhaling air, begin to slowly lift your body, leaning on your shoulders. At the top end position of the trajectory, your hips and chest should form a straight line. There are also two more variations of this movement. One of them involves lifting the body and arms, and the other involves twisting the spinal column forward.
3 movement. Take a position lying on your side, holding the projectile between your ankles. Begin to lift your upper leg, while overcoming the resistance of the sports equipment. We have already said that there are a lot of exercises using the Pilates ring. So, let's say, ring squats are very effective. You can hold the projectile between your knees or hands. During squats, make sure that the knee joints do not extend beyond the level of the toes, and that the pelvis is pulled back.

You can use the Pilates ring even while watching TV by squeezing it with your knees, thighs or ankles. This is a universal projectile and when you master the technique of using it, you will be able to create new movements yourself. It is thanks to its high versatility and effectiveness that Pilates is very popular and the number of fans of this system is increasing every day.

Check out a set of Pilates ring exercises in this video.

Exercise options with Pilates ring

The Pilates isotonic ring is a gym in your home. This is a complete workout for the whole body at a time convenient for you. Use the exercise machine regularly and in a short time you will strengthen almost all the muscles of your body, lose extra pounds, and gain a slim figure. The exercise machine is equipped with comfortable grips for legs and arms.

The Pilates ring works on an isotonic principle, which allows you to:
- concentrate on training a specific muscle of the body without increasing its volume;
- effectively train all problem areas of the female body: outer and inner thighs, buttocks, abdomen, arms and chest;
- increase flexibility and improve coordination of movements.

Recommendations:
During exercise, you do not need to squeeze the ring too hard; light compression is enough to load the muscle.
Do not forget to breathe correctly during exercise: do not hold your breath while performing the exercise, watch its rhythm.
Try to perform all exercises as slowly as possible, fixing the position at the extreme point each time.

Pilates ring exercise options:
Exercises for chest muscles:
1. Place your palms on the handles of the machine and lift it above your head. Elbows should be slightly apart. Squeeze the handles of the exercise machine and slowly release them. Repeat 3-5 times.

2. Place your feet shoulder-width apart and spread your elbows to the sides, holding the ring in front of you at chest level. As you exhale, squeeze the ring, then slowly release it. Keep your back straight at all times. Repeat 7-10 times.

Triceps exercise
1. Grasp the ring from behind with both hands, keeping your back straight. Squeeze the handles of the exercise machine and slowly release them. Repeat 5-7 times.

Exercise for biceps.

Place the machine on your side with one hand and clasp the other handle tightly with your hand. Squeeze the ring and release it slowly. Repeat 5-7 times and do the same with the other hand.

Ab exercise
Lie on the floor, bend your knees and place the ring between your knees. Stretch forward towards your knees, squeezing the ring. Repeat 10 times.

Exercises for the buttocks
1. Lie on your stomach, bend your knees and place the ring between your knees. Without moving your knees, squeeze the ring. Repeat 10 times.
2. While standing, place the ring between your knees. Keeping your back straight, squat down, squeeze the ring, and pull your arms slightly forward. Repeat 10 times.

Exercises for hips
1. Lie on your right side with your right leg inside the ring and your left leg on top of it. Tightening the muscles of your buttocks, squeeze the ring. Repeat 10 times and do the same while lying on the other side.
2. Lie down with your elbows on your hands and place the ring between your knees. As you exhale, squeeze the ring. Repeat 10 times.
3. Sit on the floor with your legs extended forward and resting on your hands. Place one leg inside the ring, the other on top of the ring. Squeeze the ring down. Repeat 10 times.

One of the many benefits of Pilates is its versatility. Effective and safe exercises can be selected for any different people with different levels of physical development, their own characteristics and problems. And the presence of different objects and projectiles only expands the possibilities of this technique. And the Pilates ring is one of the most interesting and useful equipment.

The Pilates ring is also called isotonic. It's made of stretchy material that's soft enough to flex but tough enough to give your muscles a good workout.

The ring is lined with soft rubberized material that reduces slipping. And to make it more convenient to grip the ring, it is equipped with double handles. The design of the handles may differ slightly; which one to choose is a matter of preference.

As a rule, rings have a diameter of 35 or 38 centimeters, which makes them convenient for both hands and feet. Most often, 35 cm is recommended for women, 38 cm for men, but this division is extremely arbitrary.

The main advantage of the isotonic Pilates ring is its compactness. It takes up very little space, allowing you to store it at home, take it on trips or to the fitness club. The ring is inexpensive, but it allows you to significantly diversify your workouts, making them more interesting and intense.

The principle of working with a ring

Read also: How many calories are actually burned when doing fitness?

There are a lot of options for using the ring, it works both in compression and tension, it can be used as a fulcrum, resting against a wall or the floor. Most often, the ring is clamped in the hands, but other options are also possible: between the ankles, knees, elbows.

With the help of a Pilates ring, you can make your workouts more productive by increasing the load on your muscles. Moreover, the ring allows you to specifically work on problem areas: the inner and outer surface of the thigh, buttocks, ankles, arms, chest and back muscles.

Women value the ring for its ability to quickly restore muscle tone and tighten them without increasing their volume. Using the ring, you can strengthen most of the exercises in the complex, but some were originally designed specifically for the use of this simulator.

Ring exercises

There are many exercises with a Pilates ring, which allows you to choose the optimal complex for yourself. And having understood the principles of this technique, you will be able to modernize and complicate existing exercises yourself. It is impossible to list them all, but some are especially worth noting:

Classic Pilates stance, abs tense, arms raised to the chest, elbows spread to the sides, shoulders relaxed, the ring is squeezed between the hands. As you exhale, slowly squeeze the ring, holding it for a few seconds at the maximum point, and while inhaling, release it. Repeat 5-15 times.
The same thing, only the arms are raised above the head.
The same thing, only the hands are placed behind the back and lowered down.

Efficiency

The Pilates ring is available in two variations – with a diameter of 35 and 38 cm. When choosing a device, you should be guided only by your personal feelings. What is so good about this sports instrument? An isotonic ring is quite inexpensive compared to other sports equipment: the average price is 300-500 rubles. Moreover, it does not take up much space. The effectiveness of exercises with a Pilates ring will certainly be noted by girls who often want to reduce their volume without pumping up their muscles. Pilates classes are more aimed at developing flexibility and mobility of muscles and joints. The design feature of the isotonic ring helps to tighten and tidy up women's problem areas - hips, buttocks and waist. However, exercises with a Pilates ring are unlikely to be suitable for those who want to achieve relief and volume in their muscles.

Exercises

People of any age can exercise with an isotonic ring. The exercises with it are quite simple, and their implementation does not take much time. Don't forget about breathing, which will allow you to improve your performance. It is advisable to do exercises with a Pilates ring 4-5 times a week. The set of exercises proposed here is aimed at working out various muscle groups throughout the body:

For the press

Lie on the floor, place your knees bent on the floor, place your hands behind your head;
Squeeze the ring with your knees;
Raise and lower your body while simultaneously squeezing the isotonic ring with your knees;
Repeat the exercise 15-20 times.

In the next video you will find a full 10-minute exercise with an isotonic ring for all muscle groups:

For the buttocks

Lie on your stomach and bend your knees;
Place the ring between your ankles;
Alternately squeeze and unclench the ring due to the tension of the gluteal muscles;
Repeat steps 15-20 times.

You can perform this exercise with a Pilates ring while in a squat and also holding the instrument between your knees.

Pilates is a sports exercise that combines breathing exercises, mental power and physical training.

What are we dealing with?

Pilates is a sports exercise that combines breathing exercises, mental power and physical training. Only concentration of the mind and its connection with the body can lead to visible results.

The Pilates ring (also known as the isotonic ring) is an inexpensive modern exercise machine that can be used to change your body. Knowing the exercises for certain muscles, girls can say goodbye to their problem areas in a short time. After all, a beautiful silhouette is the key to success among men, a guarantee of increased self-esteem and a reason for the envy of friends.

The uniqueness of the simulator is that it can be used by men and women of different ages without harm to health. It gently trains the muscles and tones them. But sports trainers recommend using the ring as an addition to other physical activities.

The standard size of a Pilates ring is 38 cm. Thanks to special grips, it is easy to hold and position in different shapes for exercises. Manufacturers of equipment choose plastic as the material for manufacturing. It is characterized by strength and lightness.

The advantage of the simulator is also its compactness and affordable cost. After exercise, fat mass is burned, but muscles are not built up, excluding excess volume.

Leg exercises with Pilates ring

Every girl dreams of beautiful, slender legs. To develop endurance and physical strength, you need to pay special attention to the buttocks, thighs and calves. In this case, a Pilates ring is an ideal solution, since it does not build muscles, but strengthens them and stimulates them to perform prolonged exercise. Losing weight is a nice bonus.

The Ring Plie exercise is aimed at strengthening the buttocks and inner thighs. To perform it, you need to get into a Pilates position, pull in your stomach and fix the center of your body. The ring is installed slightly above the knees between the legs. The elbows are spread to the sides, and the top of the head is extended towards the ceiling. You need to hold the ring in the starting position, but at the same time squat. Make sure your lower back doesn't sag. To make the exercise more challenging and give your body additional stress, perform spring squats several times.

You can experiment with a combination of exercises. For example, you can simultaneously work on your legs, buttocks and abs. The muscles tense and the desired result is achieved. The body becomes fit and healthy. You can combine positions: standing, sitting, lying down.

Advice! You can independently develop a set of exercises with a Pilates ring for yourself in order to most effectively influence problem areas.

Exercises for the back and strengthening the spine

If your back often hurts after office work or vice versa, you work hard, putting stress on your back, it needs to be relaxed and strengthened. The functioning of the body as a whole depends on the condition of the spine. There are special exercises for these areas of the body that are performed using a Pilates ring.

You can develop mobility of the spine by lying on your back with your arms extended along your body. The ring is placed slightly above the knees and squeezed slowly. The stomach needs to be pulled in, fixing the center of the body. The buttocks slowly lift off the floor as you exhale. As you arch, feel each vertebra and slowly lower yourself down. In this case, the shoulder blades should not come off the floor, and the main support should be the heels.

You can strengthen the center of your body, relax your shoulders and improve your back health from a standing position. The legs are placed in the Pilates position. The stomach needs to be pulled in and, fixing the center of the body, pull the top of the head towards the ceiling. The ring is placed on the right thigh so that you can hold the ring with the heel of your palm, turning your elbow to the side. You need to squeeze the exercise machine as you inhale, bringing it as close to your thigh as possible. As you exhale, the pressure is released. It is not advisable to deviate to the side. Watch your breathing and keep your back straight.

Complex for beautiful abs and slim waist

To see the effect of using a Pilates ring, you need to do abdominal exercises daily. Then after three weeks you will notice visible results. In addition to regularity, it is important to breathe correctly. At the end of the article you will find video material that will help you use the simulator correctly.

Holding a Pilates ring in a lying position between your knees will lift your upper back. In this case, the arms are located along the body. This method can be called weighting the press. During exercise, the body needs to linger at the highest point and freeze.

From a lying position, when the ring is fixed between the knees, you need to perform 5-15 upward twists of the spine. At the same time, the body rises and the hands reach towards the knees. It looks like a standard abdominal exercise, but with a complication.

Every girl dreams of beautiful oblique abdominal muscles and perfect abs. To achieve the desired result, you need to perform a simple exercise.

You need to lie on the floor and secure the ring between the palm of your right hand and the inside of your left thigh. During exhalation, you should raise your pelvis and gradually raise your neck and shoulders. The elbow of the right hand should touch the left knee. Then from the starting position repeat the action in the opposite direction. 10-15 times is enough.

The stomach is perfectly tightened after exercises that are performed while lying on it. To do this, you need to stretch your arms in front of you, and, squeezing the ring, raise the top of your body. If you are in good physical condition and the exercise seems too easy, also lift your legs synchronously. You can hold the ring between your ankles.

Advice!Pilates is good for women. It helps to develop ideal posture and gain a seductive figure shape. The ring speeds up the process and enhances the effect of exercise.

Hip correction

A woman's butt and thighs can drive a man crazy. But only toned and sculpted parts of the body really deserve attention. To get proper attention from the opposite sex, perform exercises with a Pilates ring. It's simple, cheap and doesn't take much time.

Fitness trainers identify the three best exercises for hips and butts:

Lie on your back, bend your legs and spread them slightly wider than shoulder level. The arms are extended along the body, and the ring is clamped between the knees. The buttocks should be slowly raised as you inhale and lowered as you exhale. For best effect, repeat the exercise 5-15 times.
The inner thigh is perfectly tightened during exercises from the side-lying position. With the correct technique, the ring is clamped between the ankles. Next, you need to try to, overcoming the resistance of the ring and the upper leg, lift the lower one. You can repeat the exercise up to 10 times for a visible effect, and then change your leg. If the exercise is easy, also raise your arm while lifting your body.
You can strengthen your pelvic and thigh muscles with a simple exercise. To do this, you need to lie on the floor, bend your legs at the knees and place a Pilates ring between them. As you inhale, you need to raise your upper back without using your hands, but only resting on your legs. To enhance the positive effect, stretch your right elbow to your left knee and vice versa. Alternate the exercise 10-15 times.

To make your butt and thighs look seductive, do not forget about squats. But complicate your usual exercises with a Pilates ring. It can be held in your hands or between your knees. Work on different muscle groups at once.

Advice! The Pilates ring can be used at a convenient time, without even leaving the TV. The main thing is to feel how the muscles tense during exercise.

How to use a Pilates ring to tighten your pectoral muscles?

Tightening the pectoral muscles is especially important among women who have breastfed a child. She loses her previous shape and becomes slightly saggy. Miracle remedies for breast enlargement are not suitable. Only sport will help correct the situation. With a Pilates ring, the exercises look like this:

Get into a classic Pilates stance. That is, tense your abs, raise your arms to chest level, spread your elbows to the sides and relax your shoulders as much as possible. At this time, the ring is squeezed between the hands. Squeeze it slowly and remain at the maximum point of tension for several seconds. As you inhale, you should release the exercise machine. 5-15 repetitions are enough.

Stay in a classic Pilates stance with your abs tight and shoulders relaxed. Feet shoulder width apart. The hands that squeeze the ring are placed behind the back and lowered down.
Effective strengthening of the core of the body, shoulders and chest comes from regular training with the Pilates ring. To perform the technique correctly, you need to stand straight, pull in your stomach and stretch the top of your head up. The legs are placed in the Pilates position. You need to hold the ring with the heels of your palms so that it is directly in front of your chest. In this case, the elbows are turned outward. During exhalation, you need to squeeze the ring as much as possible. It is enough to perform 5–8 times. The main thing is not to bend and make sure that your hands always remain at the same level.

Advice!During pregnancy, use a low resistance ring. You don’t need to apply a lot of force, so you will remain in excellent physical shape even after childbirth.