6 Pilates ring exercises to tone inner thighs

6 Pilates ring exercises to tone inner thighs | XpertsReviews.com

Are you looking for a low-impact workout to tone your inner thighs? Incorporating Pilates ring exercises can be beneficial.

Pilates has become one of the most popular types of workouts today and for good reason. This is a low-impact, beginner-friendly workout that strengthens and tones your inner thigh muscles. Pilates is much more than just doing hundreds of exercises on a mat. Although Reformer machine exercises are the most common, another option is the Pilates ring exercise which helps tone your inner thighs. Here are some of the best Pilate ring exercises that effectively help reduce fat on the inner thighs.

What are Pilates rings?

Pilates rings, often called magic circles, can help strengthen the inner thighs by providing resistance for workouts targeting the adductors. Squeezing the ring between the thighs engages the muscles and creates tension, which can help tone and strengthen the inner thighs, according to a study published in the Indian Journal of Physiotherapy and Research. However, it is important to maintain proper form and not rely primarily on the ring for success.

Read also: 5 Effective Pilates Reformer Exercises for a Full-Body Workout

Pilates ring exercises can help tone your muscles. Image courtesy: Adobe Stock

How do Pilates ring exercises help tone thighs?

Pilates is a workout that includes around 50 basic exercises that can help people recover from injuries and strengthen their muscles. The exercises aim to strengthen your muscles, improve your flexibility and improve your posture and balance. Pilates also helps improve flexibility, core strength and muscle activity, as found in a study published in the Muscles, Ligaments and Tendons Journal.
Pilates rings not only strengthen your core and flexibility, but they also help tone your inner thighs.

“Using a Pilates ring for inner thigh workouts is a great approach to targeting these hard-to-reach muscles. The resistance provided by the ring makes the inner thigh muscles work harder to maintain stability during exercises and tone them,” says Pilate instructor Bindiya Vishwasrao Shetty.

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6 Best Pilates Ring Exercises for Inner Thighs

Here are some of the best Pilates ring exercises that will help eliminate thigh fat, as explained by the expert.

1. Supine twist

  • Step 1: Lie down on the mat.
  • Step 2: Place the ring between the inside of the ankles and squeeze the legs inward, keeping the knees bent at 90 degrees and the toes pointed.
  • Step 3: Place your arms on the mat, directly from your shoulders.
  • Step 4: Maintaining the shape, move the lower legs a few inches to the right.
  • Step 5: Return to center.
  • Step 6: Lower your legs a few inches to the left.
  • Step 7: Return to center.
  • Step 8: Continue alternating 6 to 8 repetitions.

2. Lateral pressure

  • Step 1: Lie on your forearm side with both legs slightly bent.
  • Step 2: Place the ring between the legs just above the knees.
  • Step 3: The legs should be stacked.
  • Step 4: Knees should be wide.
  • Step 5: Squeeze the ring for 10 counts.
  • Step 6: Hold for 10 seconds.
  • Step 7: Do 2 sets.
  • Step 8: Repeat on the other side.

3. Side plank clamp

  • Step 1: Lie on your left side on a mat with your knees bent at 90 degrees.
  • Step 2: Lift the body forward with the left forearm, bend the knees and shift the weight forward onto the supporting hip to lift the heels.
  • Step 3: Lift your hips into a side plank, keeping your knees, hips, and shoulders aligned.
  • Step 4: Lift and externally rotate the right leg for 3 to 5 repetitions.
  • Step 5: Return to your starting position on the way back down.
  • Step 6: Switch sides and repeat.

4. Bridge

  • Step 1: Start lying face up on a mat. Place the ring between your inner thighs with your knees bent and your feet on the mat.
  • Step 2: Engage the core and lift the spine off the mat vertebra by vertebra, forming a bridge.
  • Step 3: Reverse the movement to return to the starting position.
  • Step 4: This represents one repetition. Perform 4 to 8 repetitions.

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Pilates Bridge
The Pilates Bridge exercise can help you tone your thighs. Image courtesy: Adobe Stock

5. Crisscross

  • Step 1: Begin lying face up on a mat with your legs bent 90 degrees in a tabletop position.
  • Step 2: Hold the ring between your palms and micro-bend at the elbows.
  • Step 3: Lift your head, neck and shoulders off the mat.
  • Step 4: Extend the right leg to 45 degrees, then bend the left leg toward the chest as the ribs, arms, and ring rotate past the bent left leg.
  • Step 5: Repeat for 8 to 10 reps, alternating sides.

6. Standing V Press

  • Step 1: Stand on your mat and bring your heels and toes together.
  • Step 2: Make a letter V with your feet.
  • Step 3: Open your knees and insert the Pilates ring between your upper thighs.
  • Step 4: Place your hands on your hips and pull your belly button inward toward your spine.
  • Step 5: Squeeze the ring, then release.
  • Step 6: Repeat this 10 times.

Are there any side effects of Pilates ring exercises?

Generally, Pilates ring exercises are safe for most people, including beginners. However, people with arthritic knees and those with frozen shoulders should avoid these exercises. Additionally, it is important to consult your doctor before incorporating these exercises into your fitness routine.

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