If you are in quest of a strong and slim core, but you despise traditional sit-ups, consider this—those are not a must. It’s not only that—you are going to achieve the same goal having a small and light Pilates ring, also called “the magic circle,” present and doing just a couple of very effective movements that will make your central part of the body shiver. They are not complicated, you can perform them at home, and are even better for those who are always on the go.
The Pilates ring not only provides resistance but also control. It is the design that was launched in the forties and that was improving the quality of mat work. It aids in reaching the deeper muscle tissues of our stomachs thus involving more and firmer muscles, for example, the transverse abdominis and the obliques, which are responsible for the posture, appearance, and the paradigm of a slim abdomen and a “hourglass figure” many people fall in love with.
The entire concept is for this workout to be time and energy-efficient as well as available for the majority of the people. Through these 5 Pilates ring ab exercises, tons of stuff can be targeted and reached simultaneously by you and the ring thus multiplying the overall outcome of your muscle involvement.
What You’ll Need
- A Pilates ring (magic circle)
- A yoga or exercise mat
- About 15–20 minutes
- Optional: A timer
You don’t have to leave your couch or living room for these exercises or take your home equipment with you when traveling. They do not involve the use of gym equipment and are great for beginners or they can be intensified by advanced users if they choose to increase the number of rounds or time under tension.
The 5 Best Pilates Ring Ab Exercises
1. Single-Leg Stretch Press
Lie down on the floor with knees and hips bent at 90 degrees, and lift the legs off so that they are perpendicular to the ground. Support the ring with both hands pressing it against the left thigh. Now, lift your right leg up and pull it towards your chest while at the same time also pressing down on the ring and keeping the tension of your core. Rest and switch legs after working 25 seconds with one leg only.
2. Leg Lower with Resistance
Lay flat on the ground with your back straight, knees close, one of which you’ll have the Pilates ring on and pressed to your left thigh. Lower the right leg toward the mat slowly, bringing it up under control. Make sure your ab muscles are continuously contracted. Aid a change of sides through the middle of the training session.
3. Ring-Squeeze Leg Raises
Put the ring across your ankles or thighs. Squeeze the ring inwardly to involve inner muscles and keep the core strong. The right and left leg goes up and down along the side of your torso while your hands are behind your head and your shoulders are lifted a bit off the mat. Move slowly and make sure you are in control of the movement.
4. Scissor Kick with Ring Press
One of your shins holds the ring very gently and the legs are raised up to the ceiling. The right hand (the one holding the ring) should also push it inward while the left hand lowers the leg. Keep a tight midriff and keep your back on the floor. After 25 seconds, swap sides.
5. Crisscross Crunch with Ring Pulse
Position yourself supine with your right knee bent and your right elbow above the ring. Your left leg will be kept straight as you take your legs upwards, and the upper back will be brought a little higher up. Alternation of the core muscles’ power is happening with the help of a ring and a small pulse. Obliques in cooperation with the lower abs are responsible for the motion. Change the sides.
How to Structure the Workout
This routine is most efficient when done in intervals:
- Go for 50 seconds, at 25 seconds if necessary, turn to the other side
- Take a 10-second break between the exercises
- Finish 3 sets totally
The number of the rounds can be adjusted, and it depends on your time or your own level of fitness. Starting with some of the easy rounds, even one or two, will help in the core activation.
Why the Pilates Ring Works
The Pilates ring is easy to work with and really effective. The ring is made of rubber that is quite flexible, and it has pads on each side that enable the user to press gently. This gentle pressure can cause more muscle fibers to fire. The ring is an excellent piece of equipment for activating those dormant, supporting muscles that are responsible for a flexible spine and hips, and a deep core.
Whereas sit-ups have a tendency to put undue stress on the neck and lower back, Pilates is ring exercises are all about the right alignment, complete body control, and effective muscle involvement. To have the best coordination and strength of the whole body, you need to find the muscles that you don’t regularly use and strengthen them.
You will be just fine without performing ab workouts. These Pilates ring ab exercises come with a better and kinder way for you to train your abs and at the same time enhance your posture and overall core strength. You can just grab a Pilates ring and move with control and good intentions whether you are doing your exercises at home, on some trip, or just need some change of focus.
If you do it 2–3 times weekly as part of your routine, your abs will be very grateful.
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