This Pilates ring workout is a 20-minute, full-body session you can follow along at home: a short warm-up, three focused blocks and a cool-down, each with timings. It assumes you already know how to hold the ring and have tried a few basic moves. If you are brand new to the exercise ring, start with our Pilates ring exercises for beginners, then come back here.
Full disclosure: Pilamie sells a home Pilates kit that includes a Pilates ring, and we link to it. Any padded Pilates ring works for this session.
Before you start
- What you need: a Pilates ring with padded grips, a mat (or a carpet or folded towel), and a timer. Grip socks help on smooth floors.
- How hard to press: about half of your maximum effort. The ring should compress a little, not flatten. Steady beats forceful.
- Breathing: breathe out as you press or squeeze, breathe in as you release.
- Safety: stop any move that feels sharp or wrong, and check with your doctor if you are pregnant, recovering from an injury, or new to exercise.
The 20-minute Pilates ring workout at a glance
- Warm-up: 3 minutes
- Block 1, lower body on your back: 5 minutes
- Block 2, side-lying and hips: 5 minutes
- Block 3, seated upper body and core: 5 minutes
- Cool-down: 2 minutes
Rest 15 to 20 seconds between moves if you need it. Timings include short transitions.
Warm-up (3 minutes)
Breathing with ring hold (1 minute)
Lie on your back, knees bent, feet flat. Hold the ring above your chest with arms straight, palms on the pads. Breathe in to widen the ribs, breathe out and gently press the ring as you draw your belly in. 8 slow breaths.
Ring overhead reach (1 minute)
From the same position, keep a light press on the ring and slowly lower your arms overhead only as far as your ribs stay soft on the mat. Return to chest height. 8 reps.
Pelvic tilts with ring (1 minute)
Place the ring between your inner thighs just above the knees. Breathe out, press the ring lightly and tilt your pelvis so your lower back moves toward the mat. Breathe in to release. 10 reps.
Block 1: lower body on your back (5 minutes)
Bridge with ring pulses (2 minutes)
Setup: ring between the inner thighs, knees bent, feet hip-width apart.
Move: roll up to a bridge. At the top, do 10 small squeezes of the ring, then roll down slowly. Repeat 3 times.
Easier: lower bridge, 5 squeezes. Harder: lift your heels slightly at the top.
Tabletop ring squeeze (1 minute 30 seconds)
Setup: ring between the knees, legs lifted to tabletop, head down, hands by your sides.
Move: breathe out and squeeze while lowering one toe to tap the mat, breathe in and return. Alternate. 12 taps.
Easier: keep feet on the mat and squeeze only. Harder: tap both toes together.
Ankle ring press (1 minute 30 seconds)
Setup: ring between your ankles, legs extended toward the ceiling (knees soft is fine).
Move: press the ring for 2 counts, release for 2. 12 reps.
Easier: bend the knees more. Harder: lower the legs a little while keeping your back steady.
Block 2: side-lying and hips (5 minutes)
Side-lying outer thigh press (2 minutes)
Setup: lie on your right side, legs long and slightly forward. Place the ring between the ankles, pads on the outside of each ankle.
Move: breathe out and press the top leg up against the ring, breathe in and release. 12 reps, then switch sides.
Easier: bend the bottom knee for stability. Harder: lift both legs an inch off the mat and press.
Side-lying inner thigh lift (2 minutes)
Setup: on your side, top leg resting on the ring in front of you (or bend it and place the foot flat behind the bottom leg), bottom leg long.
Move: lift the bottom leg a few inches and lower. 12 reps, then switch sides.
Easier: smaller lift. Harder: pause for 2 counts at the top.
Kneeling hip hinge (1 minute)
Setup: kneel tall on a padded surface, ring held at chest height with a light press.
Move: keep a straight line from knees to head and lean back slightly, then return. 8 reps.
Easier: very small lean. Harder: slow each lean to 3 counts.
Block 3: seated upper body and core (5 minutes)
Chest press series (2 minutes)
Setup: sit tall, cross-legged or on a cushion, ring at chest height, palms on the pads.
Move: 10 presses at chest height, 10 at forehead height, 10 at hip height.
Cues: shoulders stay down, ribs soft.
Ring roll-back (1 minute 30 seconds)
Setup: sit tall with knees bent, feet flat, ring held in front of you.
Move: breathe out, press the ring lightly and roll back halfway, curving your spine. Breathe in to hold, breathe out to roll up. 8 reps.
Easier: smaller roll. Harder: add a slow twist at the bottom.
Side press (1 minute 30 seconds)
Setup: sit tall, place the ring on your hip with one pad under your palm.
Move: press down into the ring and lift through the waist. 10 reps each side.
Cool-down (2 minutes)
Lie on your back. Hug your knees in for 30 seconds. Let both knees fall to one side for 30 seconds, then the other. Finish with the ring resting on your chest and a few slow breaths.
Making exercise ring Pilates a habit
Two or three times a week is plenty to start. Once this session feels comfortable, pair it with band work from our Pilates resistance bands guide or the prop session in mat Pilates equipment. For a structured four-week plan, our 28-day Pilates challenge is free.
Need a ring? Our Home Pilates Kit ($49.99) includes a Pilates ring with padded grips (about 15 in) plus bands, a mini ball, a strap, a toner, grip socks and a carry bag. It does not include a mat.
FAQ
How many times a week should I do Pilates workouts with a ring?
Two or three sessions a week with rest days between is a good start.
What size Pilates ring is best?
Around 14 to 15 inches suits most people. Padding on both sides makes thigh and hand work more comfortable.
Is this workout suitable for beginners?
It is for confident beginners. If you have never used a ring, learn the basics in our beginner ring post first.
Press gently, breathe steadily, and let the ring guide your form.