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EXERCISE VIDEOS: PILATES RING

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The Domyos Pilates Ring is an accessory that allows you to tone your whole body, thanks to the various exercise videos we offer. These exercise videos, made in partnership with Domyos Club's sports coaches, will allow you to tone your upper body, as well as your thighs and your glutes, with gentle muscle strengthening work. Check out our exercise videos and find out how to use your Pilates Ring effectively and tone your body.

 

For an efficient workout, your overall session should last between 30 and 45 minutes, according to your level. As the goal of these exercises is first and foremost to increase your muscle endurance, working in blocks will allow you to alternate the muscles being used.

 

Safety tips: When carrying out any of these exercises, make sure you keep a nice straight back, and breathe smoothly and regularly.

 

Exercise video #1: Pectoral and tricep workout

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Pectorals and triceps

 

  • Performing the exercise: Take up the starting position, standing on the mat. Place the Pilates Ring between your hands, with your arms stretched out. Press on the Pilates Ring with your hands, and then relax.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #2: Shoulder and bicep strengthening

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Shoulders, biceps and abdominals

 

  • Performing the exercise: Take up the starting position, standing on the mat. Place the Pilates Ring against the right side of your torso, slightly above your hips, and place your left hand on the other side of the Pilates Ring. Press on the Pilates Ring with your left hand, and then relax. After doing the exercise once, do it again on the other side.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #3: Thigh toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and adductors

 

  • Performing the exercise: Take up the starting position, lying down on the mat. Lift your legs off the ground, so that your legs make a right angle from your knees. Place the Pilates Ring between your calves. Press on the Pilates Ring with your legs, and then relax.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #4: Back strengthening

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Shoulders and trapezius muscles

 

  • Performing the exercise: Take up the starting position, standing on the mat. Place the Pilates Ring between your hands, with your arms lifted above your head and slightly bent. Press on the Pilates Ring with your hands, and then relax.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #5: Shoulder toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Pectorals and shoulders

 

  • Performing the exercise: Take up the starting position, standing up. Place one of the foam handles of the Pilates Ring on your trapezius muscle, between your neck and your left shoulder. Next, place your left hand on the other foam handle. Press on the Pilates Ring with your hand, and then relax. After doing the exercise once, do it again on the other side.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #6: Pelvis toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals

 

  • Performing the exercise: Take up the starting position, lying on the mat. Lift your legs off the floor and stretch them upwards. Place the Pilates Ring between your calves, and stretch your arms out on the ground, the palm of your hands facing down for more support. Press on the Pilates Ring with your legs, and then relax.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #7: Glute muscle toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, lying face down on the mat, your head placed on your hands and the Pilates Ring placed between your calves. Your legs should be lifted off the floor and stretched out. Press on the Pilates Ring with your legs, and then relax.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #8: Glute muscle workout

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Glutes and abdominals

 

  • Performing the exercise: Take up the starting position, lying face down on the mat, your head placed on your forearms. Bend your right knee to create a right angle, and place the Pilates Ring between your heel and your right thigh. Press on the Pilates Ring with your legs, and then relax. After doing the exercise once, do it again on the other side, by bending your left knee and placing the Pilates Ring between your left heel and your left thigh.

 

  • Breathing: Breathe in while you are relaxed, and breathe out as you press on the Pilates Ring.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #9: Arm and shoulder toning

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Back, shoulders and abdominals

 

  • Performing the exercise: Take up the starting position, lying face down on the mat. Place the Pilates Ring between your hands and stretch your arms out in front of you. Lift your chest up slightly and hold the position for 15 seconds, then come back to the starting position.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 30 seconds' rest between each series.
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