Pilates exercises are a fun and effective way to lose extra pounds. They can help tone muscles, increase metabolism, in addition to achieving your weight loss goals.
Pilates has become one of the most popular forms of physical activity these days, and for good reason. It’s a low-impact, beginner-friendly workout that strengthens and tones your body and, most importantly, helps you lose those extra pounds. It’s much more than just doing hundreds of moves on the mat. There are many exercises in this exercise, the pilates ring exercise is one of the most famous. It helps you lose weight effectively. Here are the most useful Pilates exercises for weight loss.
What are pilates ring exercises?
A pilates ring, sometimes known as a magic circle, is a simple yet effective product that can enhance your pilates practice. It is a round, lightweight ring made of a flexible material that resists compression. This resistance stimulates and tones the muscles of the entire body, making it a great addition to your weight loss goals. A Pilates ring can be used in many exercises to work the muscles of the arms, legs, body and back, according to a study published in the Indian Journal of Physical Therapy and Research. It adds an extra challenge to regular pilates exercises, allowing you to increase strength, improve flexibility and shed extra pounds. Whether you’re a beginner or an expert, Pilates exercises for weight loss can be a fun and effective way to improve your fitness.
Pilates exercises on the ring: how does it help to lose weight?
Pilates ring exercises help you lose weight in different ways. “First, they engage multiple muscle groups at the same time, resulting in improved calorie burning both during and after the workout,” says Pilates instructor Dr. Vajala Shravani. The resistance created by the ring increases muscle activation, making workouts harder and more effective. Additionally, these workouts often emphasize core strength, which is vital to overall physical stability and metabolism. A strong core helps improve posture and balance, and promotes efficient movement, which can help with weight management. By incorporating pilates ring exercises into your daily routine, you can increase your metabolism, tone your muscles and gradually lose weight.
The best pilates exercises for weight loss
Here are some simple and effective Pilates exercises for weight loss:
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1. Compression of the inner surface of the thigh
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Place the ring between your inner thighs.
- Gently squeeze the ring, hold it for a second and release.
This workout targets the inner thighs and pelvic floor muscles, helping to tone and shape your legs.
2. Press with the outer side of the thigh
How to do it:
- Sit upright with the ring wrapped around the outer thighs, just above the knees.
- Press outward on the ring, hold for a moment and release.
This exercise strengthens the outer thighs and glutes while sculpting the lower body.
3. Abdominal compression
How to do it:
- Sit with knees bent and feet flat.
- Take the ring between your palms, extending your arms forward.
- Squeeze the ring while hooking the rod, then release.
Works on the core, shoulders and chest, helping to burn calories and tone.
4. Bridge with squeeze rings
How to do it:
- Lie on your back, bend your knees, put your feet on the floor.
- Place the ring between your thighs.
- Raise your hips into a bridge position while squeezing the ring.
- Drop and repeat.
This workout tones your thighs, glutes, and core while improving your posture.
5. Pressed with hands
How to do it:
- Hold the ring in front of your chest with both hands.
- Gently squeeze the ring using your chest and arm muscles, then release.
This exercise strengthens the arms and chest, helping to tone the upper body.
6. Leg lifts lying on the side
How to do it:
- Lie on your side with the ring around one ankle and the other ankle inside the ring.
- Raise your top leg against the resistance of the ring, lower and repeat.
This workout targets the outer thighs, hips and glutes.
7. Seated ring curls
How to do it:
- Sit up straight with your legs crossed.
- Hold the ring in front of you and twist your torso from one side to the other, keeping the ring still.
This exercise improves the strength of the oblique muscles, helping to tighten the waist.
8. Shaking hands above the head
How to do it:
- Stand or sit and hold the ring above your head.
- Squeeze and release the ring with your hands, keeping your shoulders relaxed.
This workout works your arms, shoulders and upper back.
9. Plank with a press with rings
How to do it:
- In a forearm plank position, place the ring between your palms.
- Squeeze the ring while holding the board.
Works the core, chest and shoulders and increases calorie burning.
10. Squat with holding on the ring
How to do it:
- Stand with your feet shoulder-width apart, holding the ring in front of you at chest height.
- Perform squats while squeezing the ring.
- Return to standing position and repeat.
This workout tones the legs, glutes and arms while engaging the core.
Side effects of Pilates exercises
While pilates exercises with rings are generally safe, overuse or incorrect form can lead to minor side effects. Here’s what to watch out for:
- Exercising with a ring can cause excessive soreness or muscle strain, especially for beginners.
- Improper alignment during exercise can put strain on the knees, hips, or shoulders.
- Repeatedly working the same muscle groups without adequate rest can lead to overuse injuries.
- Performing exercises without proper technique can reduce their effectiveness and increase the risk of injury.
Tips to avoid side effects
- Always warm up before starting a workout.
- Focus on proper form and alignment.
- Do not overdo it – listen to your body and rest when necessary.
- Combine Pilates with other forms of exercise and maintain a balanced diet for optimal results.
By incorporating Pilates ring exercises into your fitness routine, you’ll enjoy a versatile, low-impact method of strengthening and toning your body. When used correctly and consistently, it can be a great addition to your weight loss journey.
