Enhance Your Fitness Journey with Pilates Rings

Rachel Hansgrove

Mar 12

3 min read

Updated: Oct 9

Pilates rings, also known as Pilates magic circles, are one of the most effective pieces of equipment for building core strength, improving stability, and toning muscles. Lightweight and versatile, a Pilates ring adds resistance to traditional movements. This helps you engage deeper stabilising muscles during each exercise.

Whether you are new to Pilates or looking to improve your home workout routine, adding a Pilates ring to your training can significantly increase the effectiveness of your exercises. Below are seven Pilates ring exercises that target the core, thighs, arms, and glutes.

1. Inner Thigh Squeeze

Woman performing an inner thigh squeeze exercise using a Pilates ring while lying on a mat. — A woman performs a glute Inner Thigh Squeeze exercise using a Pilates ring for added resistance, lying on a yoga mat in a fitness studio.

The inner thigh squeeze is one of the most popular Pilates ring exercises.

How to do it:

Lie on your back with your knees bent and feet flat on the floor.
Place the Pilates ring between your knees.
Slowly squeeze the ring and hold for 3–5 seconds.
Release with control.

This movement activates the inner thighs and core stabilising muscles.

2. Chest Press

Person performing a chest press with a Pilates ring to strengthen arms, shoulders and chest. — A woman practices a Pilates chest press using a fitness ring during a workout session on a mat, exuding focus and form.

This exercise helps strengthen the arms, shoulders, and chest.

Steps:

Hold the Pilates ring between both hands at chest height.
Press inward on the handles.
Hold the squeeze for a few seconds.
Slowly release.

The added resistance improves upper body strength and control.

3. Glute Bridge With Ring

Pilates glute bridge exercise with a Pilates ring placed between the knees for inner thigh and glute activation.

This movement targets the glutes, core, and inner thighs.

Steps:

Place the Pilates ring between your knees.
Lie on your back with knees bent.
Lift your hips into a bridge position.
Squeeze the ring as you raise your hips.

This helps activate the posterior chain muscles.

4. Arm Press

Seated Pilates arm press exercise using a Pilates ring to build upper body strength.

The Pilates ring is excellent for toning the arms and shoulders.

Steps:

Sit upright with the ring held between your palms.
Press the ring while maintaining a straight posture.
Hold briefly before releasing.

This movement strengthens the upper body and improves posture.

5. Side-Lying Leg Press

Side lying leg exercise with a Pilates ring to strengthen outer thighs and hip muscles. — A woman performs a demo of a lying leg press using a Pilates ring in a studio.

This exercise focuses on outer thighs and hip stability.

Steps:

Lie on your side.
Place the Pilates ring between your ankles.
Slowly lift your top leg while pressing the ring.

This helps build hip strength and balance.

6. Core Stability Hold

Pilates core stability hold using a Pilates ring to engage abdominal muscles and improve posture.

The Pilates ring can also be used to challenge core stability.

Steps:

Sit upright and hold the ring in front of you.
Press the handles while maintaining a strong core.
Hold for several seconds.

This activates the deep abdominal muscles.

7. Standing Ring Squeeze

Standing Pilates ring squeeze exercise targeting inner thighs and core strength.

This exercise improves balance and coordination.

Steps:

Stand upright with the ring between your thighs.
Gently squeeze while maintaining posture.
Hold for a few seconds before releasing.

This strengthens the core and inner thighs simultaneously.

Why Use a Pilates Ring?

A Pilates ring adds controlled resistance to movements, making exercises more effective. It helps improve muscle activation, posture, and balance, making it a valuable tool for both beginners and experienced athletes. Because the ring is lightweight and portable, it’s also ideal for home workouts or Pilates classes.

Upgrade Your Pilates Routine

If you want to take your workouts further, the Pilates Core Strength Ring from Fitness Store is designed to support strength training, flexibility, and improved muscle engagement.

Whether you're working on core strength, toning your legs, or improving overall fitness, a Pilates ring is a simple but powerful addition to your routine.

If you want to try these movements at home, you can use the Pilates Core Strength Ring from Fitness Store designed for resistance training and full-body Pilates workouts.