A Pilates ring (also called a magic circle) is one of the easiest pieces of equipment to start with. It is light, it fits in a drawer, and it gives your muscles something to squeeze against, so small movements suddenly feel like real work. Below are five beginner-friendly Pilates ring exercises taken from our free 28-day plan, each with a simple setup, the move itself and one cue to keep your form clean.
How to use this list: do each move for 8 slow reps (or the time shown), rest 30 to 45 seconds, and repeat the whole circuit once or twice. That is about 15 minutes. Breathe out on the squeeze and in on the release.
1. Ring inner-thigh squeeze bridge
Works: glutes, inner thighs, back of the legs.
- Setup: lie on your back, knees bent, feet flat and hip-width apart. Place the ring between your knees on the padded grips.
- Move: lift your hips into a bridge. At the top, squeeze the ring 3 times, then lower with control.
- Cue: keep your ribs soft and your hips level.
2. Ring chest press
Works: chest, arms, the front of the shoulders.
- Setup: sit tall or lie on your back, holding the ring at chest height with your palms on the grips.
- Move: breathe out and press the grips toward each other for 2 seconds, then release slowly without letting go.
- Cue: shoulders down and away from your ears.
3. Side-lying ring press
Works: inner and outer thighs, hips.
- Setup: lie on your side with your legs long and the ring between your ankles.
- Move: press the top leg down into the ring, hold 1 second, release. After your reps, place the ring outside your ankles and press out instead. Switch sides.
- Cue: stack your hips so you do not roll backward.
4. Ring overhead squeeze
Works: shoulders, arms, core.
- Setup: stand or sit tall and hold the ring overhead with slightly bent arms.
- Move: breathe out and squeeze the grips together for 2 seconds, then release.
- Cue: ribs stay down. Do not arch your back.
5. Seated inner-thigh squeeze
Works: inner thighs, pelvic floor awareness.
- Setup: sit on a chair or the mat with the ring (or a small squeeze toner) between your knees.
- Move: breathe out and squeeze for 2 seconds, then release slowly.
- Cue: sit tall through the crown of your head. This one is easy to do while you work.
Beginner tips for the Pilates ring
- Squeeze, do not crush. About 60 to 70 percent effort is plenty. The ring should flex, not fold.
- Go slow. Two seconds in, two seconds out. Control matters more than the number of reps.
- Use the padded grips. Hands and knees go on the pads, not on the bare ring.
- Progress weekly. Our plan starts at 1 set of 8 in week 1 and builds to 3 sets of 12 by week 4.
- Stop if it hurts. Mild muscle effort is normal. Sharp pain, dizziness or shortness of breath is not. Check with your doctor before starting a new exercise program, especially if you are pregnant or postpartum.
Want the full 28-day plan?
These five moves come from week 1 of our free 28-Day Pilates Challenge, a printable PDF with 31 illustrated moves, four short workouts and a tick-off calendar. It is free to download.
Need a ring? Our 14-piece home Pilates kit includes a padded Pilates ring, a mini ball, five loop bands, a long band, a stretching strap and grip socks, all in one carry bag.