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6 Pilates Ring Exercises for Abs

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6 Pilates Ring Exercises for Abs

When it comes to working your abs, the Pilates ring can be a useful tool. Don’t let its simplicity fool you: by incorporating it into your Pilates routine, you can really target your core muscles. Sometimes simple is best and nowhere is that more true than when it comes to a Pilates ring. Here are 6 ab moves to try with your Pilates ring today.

1. The Hundred With the Pilates Ring

  • Lie on your back and place a Pilates ring between your shins.
  • Raise your legs straight toward the ceiling.
  • Crunch your upper body off the floor.
  • Pump your hands up and down as you inhale for five seconds and exhale for five seconds 10 times, keeping your shoulders off the ground and the ring between your feet throughout the entire exercise.

2. Roll-Ups With the Pilates Ring

  • Lie on your back and hold the ring with your arms straight in front of you.
  • Crunch your upper body off the floor.
  • Continue to hold onto the ring as you bring your body all the way forward as if to touch your toes.
  • Slowly lower yourself back toward the ground.

3. Crunches With the Pilates Ring

  • This is very similar to the roll-up exercise above, except you’re only crunching your upper body off the floor and coming back down instead of rolling all the way up toward your toes.
  • Think of it like a standard crunch but with the addition of holding a ring with straight arms in front of you.

4. Hip Bridges With the Pilates Ring

  • Lie on your back with your knees bent and hold the ring between your two legs above your knees.
  • Squeeze the ring as you lift your hips toward the ceiling, keeping your feet flat on the floor. (You will really feel this in your glutes, but you’re also using your core muscles here.)
  • Slowly lower one vertebrae at a time back to the starting position.

5. Double-Leg Stretch With the Pilates Ring

  • Lie on your back with your knees pulled in toward your chest.
  • Keeping your elbows outside your legs, hold onto the ring with both hands, lightly resting it on top of your legs.
  • Pull your arms (still holding onto the ring) straight behind your head as you push your legs straight out into a 45-degree angle in front of you.
  • Pull your knees back in and bring your arms back in.
  • Thread your legs through the ring and extend them back to 45 degrees.

6. Front Press Down

  • Start in a sitting position with your feet crossed over each other.
  • Place the ring diagonally in front of your body to the left and hold onto the top of it with your left hand as you rest your right hand on your right leg.
  • Exhale.
  • Press down on the circle with your left hand twice as you inhale and exhale.
  • Repeat 10 times and then switch to your right arm.

 

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