12 Pilates Ring Exercises for Beginners - Best Pilates Ring Exercises

Tela Anderson holding a Pilates ring

A Pilates ring, also known as a magic circle, is a useful and simple tool to add an extra level of sweat to your Pilates workout. Think of it like a resistance band that is just as lightweight but has more structure, making it perfect for beginners. You can hold it between your ankles, knees, thighs, and hands, pushing and pulling on the ring to target and tone specific areas including, but not at all limited to, your glutes, quads, and core. 

Now that you know what a Pilates ring is, below are 12 Pilates ring exercises for beginners from Alo Moves instructor Tela Anderson and her Pilates Magic Circle Challenge class that will show you exactly what to do with one.  You will really sense your muscles (yes, even ones you didn’t know existed!) activating with each pulse and squeeze of this deceptively versatile magic ring.  

1. Resistance Pliés with Pilates Ring

 
Woman-Doing-Resistance-Plies
 

  • Place the ring above your knees and then squeeze in to keep your heels together in a Plié position.  

  • Keep your back straight, then slowly bend your knees to lower. Lift them back up while engaging your core. The latter is key to strengthen your powerhouse and simultaneously target your inner thighs.  

  • Pulse this same motion to deepen your workout.  

2. Single Leg Stretch with Pilates Ring

 
Woman-Doing-Single-Leg-Stretch
 

  • Take the ring in between your hands with your head, neck, and shoulders off the ground.  

  • Extend the left leg out and reach your arms forward. Switch your leg and reach your arms back. Repeat the motion.  

3. Double Leg Stretch with Pilates Ring

 
Woman-Doing-Double-Leg-Stretch
 

  • Keep it between your hands and curl in both legs while reaching your arms forward. Your shoulders should be lifted off the ground.  

  • Extend both legs and reach your arms back behind your head. Repeat the motion. 

4. Scissors with Pilates Ring

 
Woman-Doing-Scissors
 

  • Reach your arms up, hold the ring between your hands, and keep your shoulders off the ground.  

  • Lift both legs straight so that they touch the Pilates ring. Lower one leg to about a 45-degree angle.  

  • Hit the other leg twice against the ring before switching sides. Alternate and repeat. 

 

5. Half Roll Down with Pilates Ring

Woman-Doing-Half-Roll-Down

  • Sit on your yoga mat and place the ring between your thighs, above your knees. Make sure your back is straight, like you are against a wall.  

  • Squeeze the magic circle in place with your legs, and slowly curl your tailbone under to start leaning back. Lean even further for more of a challenge.  

  • Sit back up, press your nose to your knees, then straighten your spine back up one vertebrae at a time.  

 

6. Magic Circle Crunches with Pilates Ring

 
Woman-Doing-Magic-Circle-Crunches

  • Have your back on the mat with your heels touching and feet angled away from one another. Place the ring right above your knees.  

  • Use your hands as support behind your head, squeeze the ring while you crunch. Your head, neck, and shoulders should come off the ground. 

  • Lift your crunch higher and higher while squeezing more each time before coming back down.  

 

7. The 100 with Pilates Ring

 
Woman-Doing-The-100
 

  • Keeping your shoulders off the ground and your legs in a 45-degree angle, pump your hands up and down.  

  • Inhale for five pumps, and exhale for the other five. Repeat 10 times until you hit 100.  

8. Around the World with Pilates Ring

 
Woman-Doing-Around-The-World
 

  • In a tall, seated spine, take the ring between your hands and twist to the left.  

  • Lean back to the tips of your shoulder blades, then roll over to the right before coming back to the center.  

  • Alternate and repeat the circular motion.  

9. Twist and Stretch with Pilates Ring

 
Woman-Doing-Twist-And-Stretch
 

  • Lay on your back holding the Pilates ring between your hands.  

  • Curl your head up, twist to your left and stretch the right leg out. Make sure you press your arm into the leg that is bent. Switch sides and continue to alternate.  

10. The Swan with Pilates Ring

 
 

  • Flip onto your stomach and press the circle down into the ground with your hands. Lay your forehead on the mat. Bring your legs hip width apart or make it more challenging by bringing them closer together.  

  • As you apply more pressure on the top of the circle, lift your head, chest, and ribs off the mat as far as you can go. Lower and repeat.  

11. Chest Expansions with Pilates Ring

 
Woman-Doing-Chest-Expansions
 

  • Stand with your heels together and toes apart.  

  • Take the ring behind your back, holding it together with both hands. Lift the ring higher while pulling in your abdominals and squeezing the circle.

  • Look to the left, to the right, and then back to the center before lowering. Repeat and pulse for an extra burn.  

12. Bridge with Pilates Ring

 
Woman-Doing-Bridge
 

  • Place the Pilates ring just above your knees and lay on your back. Make sure your feet are hip width apart.

  • As you squeeze your legs in, lift your back off the mat and activate your glutes. Lower and repeat the motions.  

To explore our entire library of Pilates workouts on Alo Moves, including Barre, HIIT, and more, start your free 14-day trial today.   

 
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