A Pilates ring looks simple, and that is the problem: it arrives with no instructions and it is not obvious where it goes. This guide covers how to use a Pilates ring from the first squeeze: how to hold it, the six positions that cover the whole body, and the mistakes that make it feel awkward.
Full disclosure: Pilamie sells a home Pilates kit that includes a 15 in ring, and we link to it below. These tips apply to any ring.
What a Pilates ring does
A Pilates ring, also called a magic circle, is a flexible hoop with a padded handle on each side. You press the handles toward each other and the ring pushes back. That gentle resistance gives your muscles something to work against and helps you feel which ones are switched on.
How to hold a Pilates ring
- Use the pads. Hands, knees, thighs or ankles go on the padded handles, not on the bare hoop.
- Press with the heel of your hand. Keep fingers long and relaxed instead of gripping.
- Squeeze slowly. Count two in, two out. The ring should change shape a little, not collapse.
- Breathe out as you press. Breathe in as you release.
Six ways to use a Pilates ring
- Between the palms, in front of the chest. Elbows wide, press in. Works chest and arms. 10 to 12 slow presses.
- Between the palms, overhead. Arms long, shoulders down. Small presses for shoulders and upper back. 8 to 10.
- Between the knees or inner thighs. Lying on your back with knees bent, or in a bridge. Squeeze for inner thighs. 12 to 15.
- Between the ankles. Lying on your back with legs up, or on your side. A harder inner-thigh variation. 10 to 12.
- Outside the thighs. Sit or lie with the ring around the outside of your legs just above the knees and press out. Works outer hips. Only do this if the ring fits comfortably.
- Hand to hip, standing. One pad on the hip, the other under your palm, press down. Works the side of the body and the back of the arm. 8 to 10 each side.
Common mistakes
- Squeezing as hard as you can. Control matters more than force.
- Holding your breath. Keep the breath moving.
- Shrugging. Keep shoulders away from your ears during arm work.
- Letting it snap back. Release as slowly as you squeezed.
- Using it on a slippery floor in socks. Use a mat and grip socks.
How often and how long
Two or three short sessions a week is a sensible start. Pick three positions, do one or two sets of each, and build from there. Stop any move that causes sharp pain, and check with a doctor first if you are pregnant or recovering from an injury.
Care and storage
- Wipe the pads with a damp cloth after use.
- Store it flat or hanging, not bent under heavy items.
- Keep it out of direct sun and away from heaters.
Ready for full routines?
Once the positions feel natural, try 5 Pilates ring exercises for beginners or the longer Pilates ring workout.
Need a ring? The Pilamie Home Pilates Kit includes a 15 in ring plus a ball, bands, strap and grip socks for $49.99, with a free 28-day plan and free tracked US shipping.