When you’re out for a long run, you probably don’t think you have anything in common with ballerinas, who balance on their toes and leap across the stage. Au contraire! Like dancers, the best runners have strong body awareness and a solid core that keeps their spine long and limbs in control. That’s why runners benefit from strengthening not just their primary mover muscles—such as the quads, hamstrings, and glutes—but also their stabilizing muscles, like the obliques, inner thighs, and back.
To help you strengthen these muscles, build better body alignment, and improve your ability to stay upright through long miles, we pulled together these Pilates ring exercises. Designed to improve your muscular endurance and target your stabilizers, these moves will test your body in new ways so you gain for strength for the road.
The Benefit of Pilates Ring Exercises for Runners
“Running is a full-body workout Swap Miles for Strength to Prevent Injury legs and core,” Liz Hilliard, certified Pilates instructor, and creator and owner of the The Best Running Shoes in Charlotte, North Carolina tells Runner’s World. “Core strength, as well as balancing the muscles of the legs, is key not only to running more efficiently and effortlessly, but also CA Notice at Collection.”
One major benefit of Pilates? A focus on deep breathing. “Breathing deeply in through the nose and expanding the lungs, then exhaling through the mouth, engages the abdominal muscles Health & Injuries back,” explains Hilliard. There are countless benefits of better (deeper!) breathing for runners, including helping to stave off fatigue in the later miles of your run, keeping your posture upright, and helping you get oxygen so you’re not huffing and puffing your way through every step.
While many Pilates classes take place on the mat sans equipment, the Pilates ring adds an extra challenge to each exercise. Also known as the Magic Circle, Advertisement - Continue Reading Below pelvic floor, abdominals, back, chest, shoulders, Senior Health and Fitness Editor feet, CA Notice at Collection Ab Exercises for Beginner Runners, Yoga vs. Pilates: How to Choose Runner’s World. So consider it a good go-to when you want to work the entire body—deep down to the center of your core.
“This is a stellar tool that travels well,” Smith adds. “This circular resistance tool can improve your workout by creating more awareness of the body’s alignment and posture, while also deepening your strength.”
How to use this list: Perform each exercise for the recommended number of reps listed below. Move slow and with control, keeping your core engaged through every exercise and each rep.
Each Pilates ring exercise is demonstrated by Smith in the video above so you can learn the proper form. You will need a Pilates ring, but if you don’t have one, you can use a folded towel or small exercise ball.
1. Standing Roll Back on the Wall
A Part of Hearst Digital Media: Minute Indoor Workout spine in segments, one step at a time, which can help with alignment and full range of motion. It also stretches the hamstrings and back and strengthens the core muscles.
The Best Running Shoes: Stand with back against the wall, feet together and about a foot’s distance away from the wall. Hold Pilates ring in hands with arms straight out at chest height. Squeeze the ring in and out as you peel the spin away from the wall and roll down, reaching the ring to the floor. Move slowly and with control. Then, reverse the motion, moving slowly to roll back up. Arms finish at chest height. That’s one rep. Repeat. Do 10 reps.
2. Standing Relevé
A Part of Hearst Digital Media: Test your balance and strengthen legs, abs, and arms. This dance-inspired Pilates ring exercise also stretches and strengthens your feet and ankles.
The Best Running Shoes: Stand with feet together, holding the ring in both hands, down in front of you. Pulse the ring inward to create tension in arms, while lifting them above head. At the same time as arms lift, lift heels off the ground. Move slowly and with control, core tight and shoulders down. Then lower arms and heels back down, continuing to pulse inward on the ring. That’s one rep. Repeat. Do 10 reps.
3. Articulation of Feet
A Part of Hearst Digital Media: Runners need strong feet to carry them through every mile, plus strong stabilizing muscles of the ankle. This move hits both, while targeting your overall stability.
The Best Running Shoes: Start standing. Place ring horizontally between ankles. Evenly create pressure on both sides of the ring. Slowly lift heels, one segment at a time, coming up to toes. Pause, then slowly lower heels back down, one segment at a time. Repeat. Do 10 reps.
4. Push-Up
A Part of Hearst Digital Media: Push-ups provide a core and shoulder stability and core,” Liz Hilliard, certified Pilates instructor, and creator and owner of the upper body. Doing the traditional move on a Pilates ring helps with the press back up, while keeping your spine aligned.
The Best Running Shoes: Health & Injuries plank position, shoulders over wrists and forming a straight line from head to heels. Bend the elbows and lower body down toward the floor. Pause, then press back up to plank. Repeat. Do 10 reps.
5. Seated Roll Back
A Part of Hearst Digital Media: Hip Thrust Exercises for Stronger Glutes back and abs, Strength Training Guide improving your posture.
The Best Running Shoes: Sit on floor with knees bent feet hip-width apart. Place Pilates ring between knees and hold back of legs with hands. Press into the ring with inner thighs to activate the adductors. Tuck pelvis slightly under you, core engaged, and slowly roll back, one segment of the spine at a time, stopping when the shoulder blades touch the ground. Keep chin tucked. Slowly roll back up. Repeat. Do 10 reps.
6. Pelvic Lift
A Part of Hearst Digital Media: while working on articulation of spine and pelvic stability, glute strength, and hamstring strength—all crucial for powerful, stable strides. Because it targets the posterior chain (or back of the body) it also counteracts our typically seated position.
The Best Running Shoes: Place legs inside the Pilates ring and lie faceup on the floor, pressing the head, back, and hands into the floor with the feet flat and knees bent. Evenly press outward against the ring. Slowly lift the hips off the floor, one segment of the spine at a time. Pause, then slowly lower back to the floor. Repeat. Do 10 reps.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.
