5 Resistance Circle Exercises for a Full-Body Workout
- Published: Wednesday, July 29th 2015
- in Fitness
If you’re looking to tone your body from head-to-toe why not try a resistance circle exercises? Otherwise known as a Pilates Magic Circle or an exercise ring, a resistance circle can be purchased for under $20 and offers you a gentle to moderate resistance for your workout. Our Fitness Expert, Kara Thomas of Sanctuary Camelback Mountain Resort and Spa shares an awesome full-body workout with these 5 resistance circle exercises for you to try at home below!
Move #1: Arm Strengthener – Strengthens the under arm, axillary, serratus, rhomboids, and shoulder girdle.
Place circle pad on a comfortable place on your right hip and the inside of your right arm. Inhale and press the circle to contract arm muscles, exhale. Repeat 10 times slowly and then pulse 20 times. Repeat on the left side.
Move #2: Lift and Lower the Abs and Inner Thighs – Strengthens transverses, lower back, and adductors.
Lying on your back, place circle pads in between your ankles. Place hands behind your head, elbows wide. Start with legs up and lower back/tailbone secure on the ground. Inhale and lower legs half way down. Exhale and pull navel to your spin, then squeeze circle. Inhale, lift legs up and loosen circle, exhale, lower legs again and squeeze. Repeat 12-15 times.
Move #3: Criss-Cross Scissors – Strengthens obliques, hips, quads, and hamstrings.
Lay on your back holding the resistance circle in between palms. Engage shoulders down. Start with right leg up and arms outside the right leg, inhale. Twist left, switch legs, exhale. Squeeze ring to the other side. Inhale and switch again to the other side, opposite leg up. Alternate sides inhaling and exhaling on rotation. Repeat 10 times on each side.
Move #4: Adductor Power – Strengthens hips, adductors, and gracilis.
Place ring between inner thighs. Lying on your back, inhale and peel tailbone and glutes off floor to a neutral spine condition. Exhale and squeeze the ring, lower half down. Inhale and then lift back up and squeeze the ring. Repeat this sequence 10 times. To really kick it up repeat 20 times.
Move #5: Side Leg Lift: Strengthens abs, hips, and inner thighs.
With ring between ankles, lay on your right side and forearm with your elbow, under your shoulder. Place left hand behind you with your palm on the floor. Turn your navel up toward the sky. Inhale and lift legs up, exhale slightly and squeeze ring and pull navel to spine. Inhale and release halfway down. Exhale, lift legs again. Repeat 10 times and then repeat entire sequence on left side.