Mermaid with Pilates Ring

The Pilates ring, or magic circle, is a fantastic way to add challenge to your classes and spice them up. The ring is light weight, inexpensive and amazing way to tone your muscles!

Here’s a class plan you can use yourself or with clients.

Supine

Bend and stretch leg x 6 each side

Crossover x 3 each direction with each leg

Sagittal arm arcs x 4 (no pressing into circle)

Hip sway x 4 each side (just hold circle; no pictures)

1/2 roll up x 4 (press into circle to activate abs)

Thoracic rotation x 4 each side (just hold circle and mobilize t-spine; no pictures)

Climb a tree with single leg in the ring x 4 each side

Roll up x 3

Position circle so it balances on one handle ready for the hamstring series

Seated/Supine

Hamstrings turned out – left leg

Hamstrings turned in – left leg

Hamstrings, alternating – left leg

Roll down to mat

Chest press – ring between both hands x 8

Roll up to sit x 1

Open leg rocker x 4

Hamstrings turned out – right leg

Hamstrings turned in – right leg

Hamstrings, alternating – right leg

Open leg rocker x 3

Roll down to mat and place circle between thighs

Adductor press x 12 (feet on floor, knees flexed)

Bridge x 4

Bridge with leg arc x 2 each side

Teaser x 1 to come up to sitting

Turn onto left side and place circle around ankles

Side Lying (Left)

Abductor press x 6

Abductor press + lift x 6

Adductor press x 6 (then place feet inside circle)

Adductor press + lift x 6

Bend knees and reposition circle between thighs; then roll onto back with legs in table top; slowly lower the legs to the floor

Supine

Bridge x 4

Bridge with leg arc x 2 each side

Teaser x 1 to come up to sitting

Turn onto right side and place circle around ankles

Side Lying (RIght)

Abductor press x 6

Abductor press + lift x 6 (then place feet inside circle)

Adductor press x 6

Adductor press + lift x 6

Reach down and pick up circle and transition to tall kneeling

Kneeling

Sagittal arm arcs (simply hold circle; no pictures)

Extension x 8 (keep rolling shoulders back)

Press on shoulder x 6 each side

Shoulder adduction x 4 each side

Side bend x 4 on each side

Side bend + leg lift x 4 each side

Transition to quadruped and do cat/cow to stretch out the back (just leave the circle on the floor near you)

Quadruped/Prone

Torso Rotation x 6 each side (press circle into base ribs)

Leg reach + arm press into ring on floor at side of body x 6 each side

Knee hover + adductor press x 10

Take circle in one hand and lie face down; bend knees so feet are in the air and place circle between ankles

Glute press (do 3 sets of 20 reps each)

Swan with swimming arms x 8

Take circle in one hand and return to quadruped; place circle between inner thighs

Knee hover + adductor press x 10

Downward dog x 1 (hold and breathe)

Walk hands back to feet and roll up to stand; move circle to between lower legs

Standing

Relevé

Spine twist x 3 each side

Saw x 3 each side

Lower heels to floor and roll down and out to a plank

Push up x 3 (maximum)

Press to downward dog and walk hands to feet; take circle out from between lower legs and roll up to stand

Draw figure 8’s with one arm and then the other; then place circle on floor and do lateral arm arcs + breathing to finish