Want to tone your inner thighs? Pilates ring exercises can help!

Pilates has become one of the most popular types of workout these days and for good reasons. It is a low-impact, beginner-friendly workout that strengthens and tones your inner thigh muscles. Pilates is much more than just practising hundreds of exercises on a mat. While reformer machine exercises are most common, another option is the Pilates ring exercise that helps to tone your inner thighs. Here are some of the best Pilate ring exercises that effectively help to reduce inner thigh fat.

What are Pilates rings?

Pilates rings, often known as magic circles, can help strengthen the inner thighs by providing resistance for workouts that target 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 Physical Therapy and Research. However, it is important to maintain appropriate form and not rely primarily on the ring for success.

Also Read: 5 effective Pilates reformer exercises for a full-body workout

How do Pilates ring exercises help to tone thighs?

Pilates is a workout that includes about 50 basic exercises that can help people recover from injuries and strengthen their muscles. The exercises aim to make your muscles stronger, 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 Muscle, Ligaments and Tendons Journal.
Pilates rings not only strengthen your core and flexibility, but they also help with inner thigh toning.

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

Also Read: Want to reduce thigh fat? Try these 9 yoga poses

6 best Pilates ring exercises for inner thighs

Here are some of the best Pilates ring exercises that will help to shed fat from thighs, as explained by the expert.

1. Supine twist

• Step 1: Lay back on the mat.
• Step 2: Place the ring between the inner ankles and squeeze the legs inward, keeping the knees bent at 90 degrees and the toes pointing.
• Step 3: Rest the arms on the mat, straight out from the shoulders.
• Step 4: Maintaining the shape, move the bottom legs a few inches to the right.
• Step 5: Return to the center.
• Step 6: Lower the legs a couple of inches to the left.
• Step 7: Return to the center.
• Step 8: Continue alternating for 6 to 8 repetitions.

2. Side lying squeezing

• Step 1: Lie on the side of the forearm with both legs slightly bent.
• Step 2: Place ring between legs just above knees.
• Step 3: The feet should be stacked.
• Step 4: The 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 90 degrees.
• Step 2: Lift the body forward with the left forearm, bend the knees, and move weight forward on the supporting hip to lift the heels.
• Step 3: Lift hips into a side plank, keeping 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 by lowering back down.
• Step 6: Switch sides and repeat.

4. Bridge

• Step 1: Begin 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 raise the spine off the mat vertebrae by vertebrae, forming a bridge.
• Step 3: Reverse the motion to get back to the starting position.
• Step 4: That is one rep. Complete 4 to 8 repetitions.

Also Read: 3 common mistakes you are committing while doing the bridge pose

5. Crisscross

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

6. Standing V squeeze

• Step 1: Stand up on your mat and pull your heels together, and toes apart.
• 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 navel inward towards your spine.
• Step 5: Squeeze the ring in, 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, individuals with arthritis of the knees and those with frozen shoulders should avoid these exercises. Also, it is important to consult your doctor before incorporating these exercises into your fitness routine.