Tired of the same old crunches? Looking for a way to intensify your core workout and carve out those abdominal muscles? Look no further than the humble Pilates ring, also known as a magic circle.
This simple, versatile piece of equipment is a secret weapon for core strength. Its spring-like resistance provides constant feedback, engaging your deep stabilizer muscles and making your ab workout more effective than ever. By squeezing the ring, you create an internal resistance that forces your core to work on overdrive to maintain stability and control.
Ready to feel the burn? Here are the best Pilates ring exercises to target your entire abdominal region.
1. The Hundred with a Squeeze
A classic Pilates exercise, made more challenging.
How to do it: Lie on your back with your knees bent into a tabletop position. Hold the Pilates ring with your hands on the inside of the pads. Inhale to prepare. Exhale, engage your core, and lift your head, neck, and shoulders off the mat. Extend your legs to a 45-degree angle (or keep them in tabletop for a modification). Press your hands firmly into the ring to create resistance. Pump your arms up and down while breathing in for five counts and out for five counts. Complete ten breath cycles (100 pumps total).
Focus: Deep core engagement, endurance, and shoulder stability.
2. Ring Squeeze Crunches
A simple but powerful variation on the basic crunch.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Place the Pilates ring between your thighs, just above your knees. Gently squeeze the ring to activate your inner thighs and core. Place your hands behind your head, keeping your elbows wide. Exhale as you curl your upper body off the floor, squeezing the ring harder as you crunch. Inhale to lower back down with control, maintaining light pressure on the ring throughout.
Focus: Upper abs and transverse abdominis, with added inner thigh engagement.
3. Teaser with Magic Circle
This advanced move challenges your balance and core strength dramatically.
How to do it (Modified): Sit on your mat with your knees bent. Place the Pilates ring between your inner thighs. Hold onto the back of your thighs for support. Lean back slightly, engaging your core to keep your spine straight. Exhale and gently squeeze the ring as you extend your legs to a 45-degree angle, balancing on your sit bones. Hold for a few breaths, maintaining the squeeze. Inhale to return to the starting position.
Focus: Entire core, hip flexors, and balance.
4. Oblique Presses
Target your love handles and side waist with this effective move.
How to do it: Sit upright with your knees bent and feet flat. Hold the Pilates ring with both hands on one side. Engage your core and lean back slightly. Exhale as you twist your torso to one side, pressing the ring down toward the outside of your opposite thigh. Imagine you are "wringing out" your obliques. Inhale to return to center. Complete all reps on one side before switching.
Focus: Internal and external obliques.
5. Reverse Crunch with Ring
Perfect for targeting the often-hard-to-hit lower abdominals.
How to do it: Lie on your back and place the Pilates ring between your inner thighs, just above your knees. Extend your legs toward the ceiling, keeping a slight bend in your knees. Place your arms by your sides, palms down for stability. Exhale, engage your lower abs, and peel your hips off the floor, pushing your feet toward the ceiling while squeezing the ring. Inhale to lower your hips with control, resisting the urge to arch your back.
Focus: Lower abs and deep core.
6. Plank Knee Tucks
Add an element of instability to your plank to fire up your entire core.
How to do it: Start in a high plank position with your shoulders directly over your wrists. Place the top of your right foot on the top pad of the Pilates ring. Keep your core tight and your body in a straight line. Exhale as you draw your right knee in toward your chest, using your core to move the ring. Inhale to return it to the starting position. Complete all reps on one side before switching.
Focus: Dynamic core stability, transverse abdominis, and hip flexors.
Tips for Success:
Quality Over Quantity: Focus on slow, controlled movements and a strong, consistent squeeze. Don't rush the reps.
Breathe: Never hold your breath! Exhale on the exertion (the hardest part of the move) and inhale on the release.
Engage Your Core: Before you move, think about drawing your navel toward your spine. This ensures you’re working the right muscles and protecting your back.
Listen to Your Body: If you feel any pain in your neck or back, stop. Modify the exercise or reduce the range of motion.
The Pilates ring is a fantastic tool for adding a new dimension to your ab routine. By incorporating these exercises 2-3 times a week, you'll build a stronger, more defined, and incredibly stable core.
Give them a try and feel the magic!