How to train legs with Pilates ring? Where can Pilates ring be used?

Friends who have been exposed to Pilates know that different training movements in the Pilates circle exercise different parts of the body. For girls with thick legs, summer is really distressing because they feel that wearing skirts is not so pleasing to the eye! Encyclopedia Knowledge Network recommends that you try Pilates and take a look at its 4 movements to slim down your legs before going to bed!

Contents of this article

1. How to train legs with Pilates ring

2. Where can the Pilates circle be used?

3. How to use the Pilates ring on the abdomen and waist

How to train legs with Pilates circle

1. Pilates ring side support and twist. Support your body sideways on the ground, stretch your left arm, support the ground with your left hand, and hold the Pilates ring with your right arm; stretch your legs, place your feet front and back, and land on your side. Keep other parts of your body still, keep your waist and abdomen as straight as possible, and alternately lift your right arm to the upper right, then return to the initial position and drop it, pressing down on the Pilates ring. Do the same on the other side.

2. Sit-up crunch with Pilates ring. Lie on your side with your left arm bent at the elbow for support. Spread the five fingers of your left hand close to the ground. Stretch your right arm upwards. Spread the five fingers of your right hand with your palm facing forward. Straighten your legs and place the Pilates ring under your calves. Spread your legs apart and keep your feet tight. Turn your body to the right, keep your waist straight, lift your legs upwards, lean forward, and lower your right arm, then return to the initial position. Do the same on the other side.

3. Pilates circle lying sideways. Lie on the ground with your waist, abdomen and buttocks close to the ground. Bend your left arm for support, hold your head with your left hand, bend your right arm for support, and support the ground with your right hand. Stretch your legs forward, with your upper body and legs at a 90-degree angle. Place the Pilates circle at the calves of your legs, keep your left foot still, press the circle, and move your right foot around the inner circle of the Pilates circle. Do the same on the other side.

4. Roll back with Pilates ring. Lie on your back with your upper hips supporting your body. Hold the Pilates ring with both hands. Straighten your legs and put your feet together. Support the Pilates ring with your feet. The whole body is in a V shape. Lie down with your upper body and roll back. Lift your legs and bring your feet as close to your head as possible. Then use your legs to push your body back to the initial state.

5. Pilates hip bridge leg stretch. Lie on your back with your head, shoulders and abdomen on the ground. Put your arms on both sides of your body and hold the ground with your hands. Bend your left knee and put your left foot on the ground. Lift your right leg and bend your knee. Place the handle of the Pilates ring on the right ankle and the upper side of the left knee. With the help of the waist and hips, the hips and waist and abdomen are lifted up, and the right leg is pushed down to fight against the ring. Do the same on the other side.

6. Side-lying support with Pilates ring. Lie on the ground with your right arm bent at the elbow to support your body, and your left arm straight up with five fingers open. Place the handles of the Pilates ring at the ankles of both feet to keep your body balanced. The hips rise and fall under the action of the waist and abdomen, and the inner side of the left thigh exerts force to press down the Pilates ring. Do the same on the other side. These movements are also effective in exercising body flexibility, so keep up the good work!

Where can the Pilates circle be used?

Pilates circles can be used to maintain proper body alignment, for example, by holding the circle in front of your chest or overhead. Pilates circles can do what some fixed fitness equipment does, and more. For example, there is a popular inner thigh training machine that only works the adductor muscles of the thigh. But using a Pilates circle can not only do the same thing, but also work the abductors, hamstrings, abdominals, back extensors, and arms.

How to use the Pilates circle on the abdomen and waist

1. Chest lift

Lie on your back, touch your ears with your hands, bend your knees and hold the magic circle with your inner thighs. Use the power of abdominal muscle contraction to lift your head and shoulder blades off the ground, or hold the magic circle with your legs and stretch it toward the ceiling. Repeat 5-10 times.

2. Swan Diving

Inhale, contract the back muscles to stretch the spine toward the ceiling, stretch the arms upwards on the side of the head, hold the magic circle with both hands and keep the shoulder blades stable, spread the legs apart to the width of the pelvis, and contract the hips and thigh muscles to stretch the knees. Exhale, continue to contract the back, waist, hips and thigh muscles, and dive down without changing the shape of the body until the chest and abdomen touch the ground, and the legs are raised. Repeat 3-5 times.