The Pilates ring or magic circle, as it’s sometimes still called, is often the first piece of small equipment introduced in a Pilates class. Interestingly, it was the only piece of small apparatus in Joseph Pilates’ original studio. However, the ring of the past was quite different from today’s lightweight, padded versions. Originally constructed from the metal rings of beer kegs, it was much heavier, offering intense resistance. While we don’t use anything quite so industrial now, the principles remain rooted in deep centre connection and purposeful resistance.
Pilates ring work in neutral spine focusing on pelvic floor and breath connection.
When lying on your back with your knees bent and the ring placed between the inner thighs, the exercise becomes deceptively simple but there’s much more happening beneath the surface.
Activating the Pelvic Floor First
A key point often missed is the timing of engagement. The pelvic floor should be activated before the ring is squeezed, not after. Encourage your clients to find that subtle lift of the pelvic floor muscles and maintain that activation throughout the movement. It’s not about gripping or tensing, but creating a gentle, supportive engagement that remains present.
Adductors Assist but the Focus is Centre
Yes, the adductors are working to close the ring and that’s part of the intention. But the real focus should be on the core support provided by the pelvic floor and deep abdominal muscles. This is an ideal opportunity to build awareness of these deep stabilising muscles.
Breath cues are essential here. A gentle exhale as the ring is closed can assist in deepening the pelvic floor activation and supporting the spine. It helps draw awareness inward and enhances the mind-body connection.
Supine ring squeezes with bent knees to enhance pelvic stability and centre awareness.
Challenging Stability in Neutral Pelvis
When squeezing the ring, many clients will unconsciously imprint their spine or tilt the pelvis. Guide them to maintain a neutral spine and pelvis, with the focus on movement of the thighs, not the spine. It’s a wonderful challenge in stability, asking the body to control from the inside out.
If a client is still learning to manage this control, it's best to keep the feet on the floor, knees bent, and spine neutral. In this position, the weight of the legs isn’t loaded into the spine, making it safer and easier to find proper engagement.
Hold and Breathe with the Pilates Breathe
Rather than simply squeezing and releasing, another variation is to squeeze and hold. This is less about building muscle and more about building awareness. Awareness of breath, of pelvic floor engagement, and of subtle postural shifts. It also brings in endurance and control rather than just dynamic strength.
Sacral Release and Subtle Benefits
Many clients report a sense of release through the sacral area when gently closing the ring. That pressure through the inner thighs, combined with the lengthening of the spine and grounded pelvis, offers a small but significant release across the sacroiliac joint. For those with lower back tension or a sense of compression in the sacrum, this can be a helpful release technique, though again, the control must come from the centre.
Before Lifting the Legs
It’s tempting to progress this movement by lifting the legs to tabletop, but the quality of the control must come first. Without pelvic stability and proper support, lifting the legs adds unnecessary strain and compromises alignment. Ensure your clients can maintain engagement and neutral spine with their feet down before advancing.
In summary, the modern Pilates ring may be lighter than its original, but it remains a powerful tool for developing internal support and awareness. Used with precision, it helps highlight the importance of the pelvic floor, breath, and spinal alignment in even the simplest of movements. As always, it’s not what we do but how we do it that defines the Pilates method.
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