Pilates Ring Arm Workout

This Pilates Ring arm workout will target your biceps, triceps, shoulders, chest and back, for a great upper body workout with only the Magic Circles.

Pilates Magic Circle exercises for your arms

Welcome to Week 1 the #BeachBumChallenge — round TWO! I can’t wait to go through the next 8 weeks of summer with you, and help you reach your goals!

I’m excited to give you a new workout every single Monday — with a few other workouts sprinkled in between!

I know we have had quite a few Pilates workouts lately, but I wanted to start the challenge off with a new workout I knew you ladies would enjoy!

This new Pilates Ring workout is only 4 exercises but you will feel those muscles tone and tighten in just minutes. (You could even do this workout with a mini ball, if you don’t have a pilates ring!)

My Equipment:
Yoga Design Lab Combo Mat (in Geo)
Pilates Ring

Find your PRINTABLE download HERE!

Pilates Ring Arm Workout

Pilates Ring Arm Workout

  • Chest Press – Hold the ring in front of you with your arms at shoulder height. Place the palms over the padded side, and extend the fingers out straight. Keep a slight bend in your elbows (as if you were hugging a tree or a big ball). Then use your chest muscles to press against the ring and try to make an oval shape. With control, and without letting the ring “pop” open, release the tension, and repeat. Then pulse for 10 repetitions, and then hold for 10 seconds!
  • Shoulder Press – Keeping the same shape with your arms, then bring the arms overhead as if it were a halo. Relax your shoulders down away from your ears, and keep a slight bend in your elbows as you press into the ring. Make that oval shape again and then release with control. Make sure you don’t tense up through your neck to much! Then pulse for 10 repetitions, and then hold for 10 seconds!
  • Bicep Squeeze – Bring one of the padded ends up to your RIGHT shoulder and place it in the groove between your neck and your shoulder. Place your RIGHT hand on the top pad, as if you were going to pat yourself on the head. Use your biceps to press down on the ring, and then slowly release. Complete the squeezes, pulses, and then hold for 10 seconds before switching sides.
  • Back Squeeze – Place one padded end just below the bony part of your RIGHT hip, and extend the ring out to the side. Place the RIGHT hand on the other padded side then use your back to press into the ring towards your hip, and release. Complete the squeezes, pulses, then hold for 10 seconds and then switch sides.

Find your PRINTABLE download HERE!



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