How to Use a Pilates Ring: The Beginner’s Guide

Progression and increasing the level of difficulty are important aspects of any exercise routine. This challenges your body and helps you continue improving and achieving tangible results (1).

Pilates is no exception to this rule and one of the most versatile props used is the Pilates ring, which is also known as the magic circle. This small and lightweight tool adds resistance, stability, and variety to your Pilates training.

Here. we’ll unpack everything you need to know about using a Pilates ring, from its benefits to how to properly incorporate it into your workout routine to help you take your Pilates practice to the next level.

What Is the Pilates Ring Used For?

The Pilates ring, also called the magic circle, is a flexible circular ring with two padded sides. It typically measures 12-15 inches in diameter and has handles on each side for easy grip, which enable users to comfortably hold and manipulate the ring during workouts.

The Pilates ring adds resistance to various exercises, which makes them more challenging and effective by engaging multiple muscles simultaneously. It also helps with alignment and balance, ensuring precise and proper form. This makes it valuable for both beginners and advanced practitioners who are looking to enhance their workouts.

The Pilates ring is particularly useful for targeting specific muscle groups, such as the inner and outer thighs, chest, and arms, allowing for a more focused and intense workout. Whether in a class setting or at home, incorporating the magic circle into your Pilates routine can lead to improved strength, flexibility, and overall fitness.

Our previous article covers everything you need to know about the best wall Pilates workout.

Is the Pilates Ring Effective?

The Pilates ring progressively increases the level of difficulty and adds variety to your workouts. Here’s why it’s a must-have for any Pilates routine: 

Adds Resistance

The Pilates ring is designed to provide gentle resistance, which makes your muscles work harder and more effectively during exercises. This added challenge increases the intensity of your workouts and can also lead to faster results and improved muscle strength. By incorporating the ring into your routine, you can push your muscles to new limits and enhance overall endurance (1).

Develops Stability

The unstable nature of the Pilates ring requires you to consistently engage your core muscles, thereby helping improve your stability and balance.

This engagement is essential for maintaining proper form and preventing injuries. In addition, the emphasis on core strength can have benefits that extend beyond your workouts, helping with better posture and reducing the risk of injury in everyday activities (2).

Targets Multiple Muscle Groups

The versatility of the Pilates ring allows it to be used for a variety of exercises that target different muscle groups at the same time.

Whether you’re working on your arms, legs, or core, the ring can add an extra layer of resistance and challenge. This makes it an efficient tool for full-body workouts, ensuring you get the most out of each session and promoting overall muscle development and coordination.

Enhances Flexibility

Incorporating the Pilates ring into your routine can significantly enhance your flexibility. The ring helps with stretching exercises by providing a supportive yet challenging resistance, which allows you to deepen stretches and improve your range of motion. Increased flexibility benefits your Pilates practice and contributes to overall physical well-being, reducing muscle stiffness and the risk of injuries (3).

Read more: Wall Stretches: How To Optimize Your Flexibility And Mobility Through Wall Stretching

Encourages Mind-Body Connection

Using the Pilates ring requires a high level of focus and coordination, promoting a stronger mind-body connection. As you integrate the ring into various exercises, you become more aware of your body’s movements and alignment.

This mindfulness enhances the effectiveness of your workouts and fosters a sense of relaxation and mental clarity, which can be beneficial for managing stress and improving mental health (4).

Offers Diverse Exercise Options

One of the greatest benefits of the Pilates ring is its ability to diversify your workout routine. With countless exercises that can be performed using the ring, you can constantly challenge your body in new ways and prevent workout monotony.

This variety ensures your muscles are continually engaged in different patterns, which promotes comprehensive muscle development and keeps your workouts enjoyable.

For more details about a Pilates ring workout, take a look at our prior publication.

How Do You Use a Pilates Ring for Beginners?

Beginners should first familiarize themselves with the basic principles of Pilates before they incorporate the ring into their workouts. Once you have a solid foundation, here are some tips for using the Pilates ring:

• Start with simple exercises such as squeezing the ring between your thighs while lying on your back or holding it above your head while performing leg circles.
• Maintain proper form and alignment throughout each exercise to maximize its effectiveness and prevent injuries.
• Gradually increase resistance and difficulty by pressing harder against the ring or adding more complex movements.
• Incorporate the ring into different types of exercises, including standing, seated, and mat-based exercises, to target various muscle groups.
• Always listen to your body and don’t push beyond your limits. Take breaks when needed and adjust the ring’s resistance as necessary.
• Engage your core: the Pilates ring can be a great tool for strengthening your core muscles. To maximize its benefits, make sure you engage your core throughout the exercises. This will help you maintain proper form and intensify your workout.

Dive deeper into wall Pilates exercises with our dedicated article.

How to Use a Pilates Ring for Inner Thighs

Pilates rings will help you sculpt and strengthen your inner thighs, a common problem area for many people. Here are a few Pilates ring exercises you can perform to target your inner thighs:

Bridges with Inner-Thigh Squeeze

This exercise combines the traditional bridge exercise with an inner-thigh squeeze, which creates a challenging and effective movement for toning your inner thighs.

1. Lie on your back with your knees bent and your feet flat on the mat and place the Pilates ring between your inner thighs just above your knees.
2. Place your arms by your sides with your palms facing down for support.
3. Engage your core and press your lower back into the mat to ensure it’s in a neutral position.
4. Inhale to prepare, then exhale as you lift your hips toward the ceiling, creating a bridge position.
5. Squeeze the Pilates ring with your inner thighs as you hold the bridge position, engaging your inner-thigh muscles.
6. Inhale and relax the squeeze on the ring slightly while maintaining the bridge.
7. Exhale, increase the squeeze on the ring, and maintain that squeeze as you lower your hips back down to the mat.
8. Perform 8-10 repetitions, ensuring each movement is controlled and focused on engaging your inner thighs.

Get ready to circle your way to success! BetterMe’s Toning Pilates Ring brings the gym to your living room with a pop of padded perfection. Tone, tighten, and take your workout to the next level — one ring to rule them all!

Side Lunge with Heel Press

The side lunge with heel press focuses on the inner-thigh muscles, while also engaging your glutes, hamstrings, and quadriceps.

1. Stand upright with your feet hip-width apart and hold the Pilates ring between your hands.
2. Step your right foot out to the side into a side lunge, keeping your left leg straight.
3. Press the Pilates ring with your hands as you lower into the lunge.
4. Push off your right foot to return to the starting position.
5. Press your right heel into the mat as you lift out of the lunge.
6. Perform 8-10 repetitions on one side, then switch to the other side.
7. Engage your core and maintain an upright torso during the movement.
8. Keep your knee aligned with your toes to avoid injury.

Heel Press

This exercise directly targets the inner-thigh muscles, providing a challenging and effective workout.

1. Lie on your back with your knees bent and your feet flat on the mat, hip-width apart.
2. Place the Pilates ring between your ankles.
3. Engage your core and press your heels together, squeezing the ring.
4. Lift your hips toward the ceiling while maintaining the squeeze.
5. Hold the bridge position for several seconds.
6. Lower your hips back to the mat without releasing the squeeze.
7. Perform 8-10 repetitions, focusing on inner-thigh engagement.
8. Keep your movements smooth and controlled.

Scissors with Pilates Ring

Scissors with a Pilates ring is an excellent exercise that targets the inner-thigh muscles and improves overall leg strength.

1. Lie on your back with your legs extended toward the ceiling.
2. Place the Pilates ring between your ankles.
3. Engage your core and gently press your lower back into the mat.
4. Slowly lower one leg toward the mat while keeping your other leg extended upwards.
5. Squeeze the Pilates ring with your inner thighs as you scissor your legs.
6. Bring the lowered leg back up and switch sides.
7. Perform 8-10 repetitions on each side.
8. Maintain control and avoid arching your back during the exercise.

Read more: Wall Pilates Scissors: Work The Core & Stretch The Legs In These Simple Moves

Hamstring Stretch with Pilates Ring

The hamstring stretch with a Pilates ring is an excellent way to improve flexibility in your inner thighs while also targeting the hamstrings.

1. Lie on your back with one leg extended on the mat and the other raised towards the ceiling.
2. Place the Pilates ring around the arch of your raised foot.
3. Hold the other side of the ring with both hands.
4. Gently pull the ring toward you to stretch your hamstrings.
5. Hold the stretch for 20-30 seconds.
6. Switch legs and repeat the stretch.
7. Perform this stretch 2-3 times on each leg.
8. Focus on breathing deeply and maintaining a slight bend in your extended leg.

Side Leg Lifts

Side leg lifts are a great way to target the inner thighs, in addition to the hip abductors and glutes.

1. Lie on your side with your legs extended and the Pilates ring placed between your ankles.
2. Support your head with your hand or rest it on your arm.
3. Engage your core and keep your body in a straight line from head to toes.
4. Lift your top leg slightly, squeezing the Pilates ring as you lift.
5. Lower the leg back to the starting position, still squeezing the ring.
6. Perform 8-10 repetitions on one side, then switch to the other side.
7. Ensure your movements are controlled and that you maintain engagement in your inner thighs.

Supine Twist

The supine twist with a Pilates ring helps stretch the inner thighs and obliques, providing a great way to end your workout with some relaxation.

1. Lie on your back with your legs extended toward the ceiling.
2. Place the Pilates ring between your ankles.
3. Keep your arms extended out to the sides with your palms facing down.
4. Engage your core and gently press your lower back into the mat.
5. Slowly lower both legs to one side while squeezing the ring.
6. Bring your legs back to the center and lower them to the opposite side.
7. Perform 8-10 repetitions, alternating sides each time.
8. Focus on controlled movements and deep breathing.

Who knew a ring could reshape your routine? With BetterMe’s Toning Pilates Ring, resistance meets comfort in every squeeze to snap you into shape. Ideal for any fitness level, this ring’s padded handles ensure your workout is a pleasure, not a chore. Add it to your routine and watch as it circles you closer to your sculpting goals.

Back Lunge with Rotation

Back lunges with rotation using a Pilates ring are excellent for working the inner thighs, in addition to the core and legs.

1. Stand upright with your feet hip-width apart and hold the Pilates ring between your hands.
2. Step your right foot back into a lunge position, bending both knees to 90 degrees.
3. As you lunge, rotate your torso to the left, holding the Pilates ring in front of you.
4. Return to the starting position and repeat on the opposite side.
5. Perform 8-10 repetitions on each side.
6. Engage your core and maintain an upright torso throughout the exercise.
7. Keep your front knee aligned with your toes to avoid injury.

By adding these exercises to your routine, you can effectively target and strengthen your inner thighs and other muscle groups using the Pilates ring. It’s important to remember to listen to your body and progress at your own pace to see the best results.

If you want to learn about more ways how to use a Pilates ring, check out one of our earlier articles.

FAQs

• Does a Pilates ring help the pelvic floor?

A Pilates ring can help strengthen the pelvic floor muscles. Exercises that involve squeezing the ring between your legs can activate the pelvic floor muscles, providing a targeted workout to improve their strength and function.

• Do Pilates rings come in different strengths?

Pilates rings do come in different strengths. They can vary in terms of resistance and flexibility, which allows you to choose one that best suits your fitness level and exercise needs. Some rings are designed for gentle resistance, while others offer a firmer challenge.

• How can a beginner start Pilates at home?

A beginner can start Pilates at home by following online tutorials or using a Pilates app that provides guided exercises. It’s essential to start with basic movements to build a foundation before you progress to more advanced exercises. Having a Pilates mat and ring can be helpful and you must always ensure you maintain proper form to prevent injury.

• How can I do push-ups with a Pilates ring?

To do push-ups with a Pilates ring, follow these steps:

1. Place the ring on the floor and position your hands on either side of it, arms extended and shoulder-width apart.
2. Get into a push-up position with your body in a straight line from head to heels.
3. Slowly lower your body toward the ring, bending your elbows out to the sides.
4. Press back up to the starting position, keeping your core engaged throughout the movement.
5. Perform 8-10 repetitions, making sure you keep your movements controlled and steady.

The Bottom Line

Using a Pilates ring can enhance your workout by providing resistance and support that targets various muscles. Whether you’re aiming to strengthen your inner thighs, improve core stability, or enhance flexibility, incorporating a Pilates ring offers a versatile solution for a full-body workout. Start with these beginner exercises to build a solid foundation, and gradually increase the intensity as you become more comfortable with the movements.