How to use a Pilates ring effectively in your next workout

A Pilates ring is a staple in mat Pilates classes. There are so many uses for the ring to encourage proper form and to make exercises more intense.

Today we’re showing you three ways to use a Pilates ring effectively in your next Pilates workout.

Forward Spine Stretch

Brian Ernst/Sun-Times

Imagine a wall behind you and stack your spine up against that wall. Straighten the legs out in front of you, and bend your knees if your hips are tight. Then hold onto the ring on the outside with each hand. Flex the feet. Extend the arms straight and reach forward as if you’re reaching up and over a beach ball. Round forward and keep the shoulders relaxed. Engage the abs and stay lifted and engaged throughout the exercise. Repeat this 10 times.

Roll Down into Spine Stretch

Brian Ernst/Sun-Times

To add on to the previous exercise, you can lower your torso down into a full roll-down.

Hold the ring as you slowly roll down onto the mat allowing your lower back, middle back, then upper back to touch the mat as you slowly move. Keep your ribs knitting together and your abs in tight as you reach the ring overhead. Then slowly roll up with your head and neck first, and then the rest of your spine.

Come up to a tall seated position, and then roll forward into a spine stretch. Sit up, and repeat 10 times.

Spine Twist

Brian Ernst/Sun-Times

Seated in a cross-legged position, hold the ring at the center of your chest. Inhale, and then exhale to turn to the right and squeeze the circle. Keep the circle at chest height and in front of your chest being sure to not turn the torso too far. Keep the left glute pressing into the ground. Come back through center and repeat on the left side. Repeat to each side 10 times.

Stephanie Mansour wants you to “step up” your fitness regimen. Mansour coaches private clients in weight loss, provides fitness/health/lifestyles advice on national TV shows, and offers her free 21 Day Challenge online. Check out her fitness tips every Thursday in the Well section of the Chicago Sun-Times. And visit her website at stepitupwithsteph.com.