Pilates Ring: How to Use It + 10 Exercises
The Pilates ring, also called a magic circle, is one of the simplest and most effective Pilates props. It's a flexible ring with padded handles that adds light resistance to mat exercises. Here's how to use it and ten exercises to get started.
Key takeaways
- A Pilates ring adds gentle, targeted resistance to mat work.
- It's especially good for inner thighs, glutes, chest, arms and core.
- Squeeze and release slowly; don't let the ring snap back.
- It's a great add-on, but it can't replace a full resistance setup.
What is a Pilates ring?
A Pilates ring is a circle, usually around 35–40 cm across, made of flexible metal or fibreglass with padded grips. You press it inward or pull it outward to create resistance, which helps you feel the right muscles working.
How to use a Pilates ring
- Press in: hold between hands, knees or ankles and squeeze.
- Press out: place legs inside the ring and push outward.
- Control: take 2 seconds to squeeze and 2 seconds to release.
- Breathe: exhale as you squeeze.
10 Pilates ring exercises
- Inner-thigh squeeze (lying): ring between knees, squeeze and release. 15 reps.
- Bridge with ring squeeze: lift hips while squeezing the ring between knees. 10 reps.
- Outer-thigh press (side-lying): ring around ankles, press the top leg up. 12 per side.
- Chest press: hold at chest height, squeeze with palms. 15 reps.
- Overhead press: hold overhead, squeeze gently. 12 reps.
- Ab curl with ring: hold at chest, curl up and squeeze. 10 reps.
- Toe taps with ring: ring between hands above chest, alternate toe taps. 10 per side.
- Standing leg press: ring between ankle and floor, press down. 10 per side.
- Seated spine twist: hold ring in front, rotate with control. 8 per side.
- Arm pull (ring outside): hold outer grips, pull apart gently to open the chest. 12 reps.
A 12-minute Pilates ring workout
| Exercise | Reps |
|---|---|
| Inner-thigh squeeze | 15 |
| Bridge with squeeze | 10 |
| Chest press | 15 |
| Ab curl with ring | 10 |
| Outer-thigh press | 12 per side |
| Seated spine twist | 8 per side |
Repeat twice. Combine with our 20 mat Pilates exercises.
Pilates ring vs resistance bands vs Pilates board
| Ring | Bands | Pilates board | |
|---|---|---|---|
| Resistance | Light, fixed | Light to moderate | Up to 50 lbs (Raddzy) |
| Best for | Inner thighs, chest, core | Arms, back, legs | Full body with gliding |
| Progression | Limited | Moderate | High |
For progressive full-body training, see Pilates board exercises and our home gym equipment list.
Frequently asked questions
What is a Pilates ring used for?
It adds light resistance to mat exercises, especially for the inner thighs, glutes, chest, arms and core.
Is a Pilates ring good for beginners?
Yes. It helps beginners feel which muscles should be working.
Can a Pilates ring tone inner thighs?
Squeeze exercises strengthen the inner-thigh muscles; visible toning also depends on overall body fat.
How often should I use a Pilates ring?
Two to four times a week as part of a Pilates routine.
Is a Pilates ring enough for a full workout?
It's a helpful add-on. For progressive full-body strength, combine it with bands or a Pilates board.
Want more resistance than a ring? The Raddzy Pilates Reformer Board offers gliding and up to 50 lbs of resistance. Shop the board →
