If you're looking to add a little extra oomph to your workouts, the Pilates ring (also known as a magic circle) is your new best friend. This simple, often overlooked piece of equipment is a powerhouse for toning, strengthening, and creating those long, lean muscles Pilates is famous for.
But if you’ve ever looked at that circular band of metal or steel and thought, "Okay... what now?"—this guide is for you. Let’s dive into how to use a Pilates ring to elevate your practice.
First Things First: What is a Pilates Ring?
A Pilates ring is a lightweight, flexible circle, usually about 13-15 inches in diameter, with padded handles on either side. Its genius lies in its simple resistance. By squeezing the ring, you create isometric contractions—meaning you’re engaging muscles without necessarily moving them through a large range of motion. This is fantastic for targeting often-neglected areas like the inner thighs and the muscles that stabilize your joints.
The Golden Rule: Engage Your Core!
Before we get into the exercises, remember the 1 rule of Pilates: always engage your core. Think about pulling your navel toward your spine and maintaining this connection throughout every movement. This protects your back and ensures you’re working the right muscles.
4 Essential Pilates Ring Exercises to Get You Started
1. Inner Thigh Squeeze
Targets: Inner Thighs (Adductors) and Core.
How to: Lie on your back with your knees bent, feet flat on the floor. Place the Pilates ring between your thighs, just above your knees. Inhale to prepare. Exhale as you squeeze the ring firmly with your inner thighs, engaging your pelvic floor and lower abs. Hold for 3-5 seconds, then release with control. Repeat 10-15 times.
Pro Tip: Make sure the squeeze comes from your thighs, not by clenching your glutes.
2. Chest Press
Targets: Chest, Shoulders, Triceps, and Core.
How to: Sit or stand tall with a straight spine. Hold the ring at chest height with your palms facing inward, elbows bent out to the sides. Inhale deeply. Exhale as you press the two sides of the ring together, engaging your chest muscles. Inhale to release the pressure slowly. Repeat 10-12 times.
Pro Tip: Keep your shoulders relaxed and down away from your ears.
3. Overhead Reach
Targets: Latissimus Dorsi, Obliques, and Core.
How to: Lie on your back, knees bent. Hold the ring with both hands above your chest. Inhale to prepare. Exhale as you press into the ring to activate it, then slowly arc your arms overhead toward the floor, keeping your ribs drawn down. Inhale to hold, and exhale to circle the ring back to the starting position. Repeat 8-10 times.
Pro Tip: Only lower your arms as far as you can without your ribs popping up. The goal is to maintain core connection.
4. Glute Bridge Press
Targets: Glutes, Hamstrings, and Inner Thighs.
How to: Lie on your back, knees bent, feet hip-width apart. Place the ring between your thighs (above the knees). Perform a glute bridge by lifting your hips toward the ceiling. At the top of the bridge, exhale and squeeze the ring. Inhale to hold, exhale to release the squeeze slightly, then lower your hips with control. Repeat 10-12 times.
Pro Tip: Drive through your heels, not your toes, to really fire up those glutes.
Why You'll Love It: The Benefits
Deep Muscle Activation: It brilliantly targets stabilizer muscles that weights often miss.
Improved Mind-Muscle Connection: The resistance requires intense focus, making you more aware of how your body moves.
Portable & Versatile: It’s lightweight and perfect for a hotel room workout or adding resistance to your mat routine.
Low-Impact, High-Results: It’s joint-friendly but incredibly effective for building functional strength and tone.
A Final Word of Advice
Start with a lighter resistance if you're new and focus on form over force. It’s not about mashing the ring together as hard as you can; it’s about controlled, precise movements. Listen to your body and enjoy the burn!
The Pilates ring is a small tool with massive potential. Incorporate it into your routine 2-3 times a week, and you’ll be amazed at the difference it makes.