The Pilates ring, also known as a magic circle, is a versatile piece of equipment that can enhance your Pilates routine and provide a challenging full-body workout. In this blog post, we will explore how to effectively use a Pilates ring to target different muscle groups and improve your strength, flexibility, and posture.


Understanding the Pilates Ring 

The Pilates ring is a lightweight, flexible, and circular resistance tool made of rubber or metal with two padded handles. Its primary purpose is to add resistance to your Pilates exercises, intensifying the muscle engagement and creating a greater challenge for your core, arms, legs, and back. The ring can be easily squeezed or pressed between various body parts, providing both support and resistance during movements.

Warm-Up Exercises 

Before diving into the full workout, it is crucial to warm up your body to prevent injuries and prepare your muscles for the upcoming exercises. Start with gentle stretching, neck rolls, shoulder rolls, and ankle circles. Once you feel adequately warmed up, incorporate some simple ring exercises like squeezing the ring between your thighs or pressing it overhead to activate the muscles and familiarize yourself with the ring’s resistance.

Core Strengthening Exercises 

The Pilates ring is excellent for targeting the core muscles, including the abdominals, obliques, and lower back. One effective exercise is the “Ring Crunch.” Lie on your back with your knees bent, place the ring behind your neck, and hold the handles. Lift your head, neck, and shoulders off the mat, engaging your core, and press the ring towards your thighs. Repeat this movement for a set of repetitions, focusing on maintaining control and stability.

How to Use a Pilates Ring

Arm and Upper Body Exercises 

To engage your arms and upper body, the Pilates ring can be used for exercises like the “Ring Press” and the “Ring Fly.” For the Ring Press, stand with your feet shoulder-width apart, hold the ring at chest level, and press it forward while maintaining resistance. The Ring Fly involves holding the ring horizontally at chest level, extending your arms outward, and then bringing them back to the starting position. These exercises effectively target the chest, shoulders, and arms while promoting upper body strength and toning.

Leg and Lower Body Exercises 

The Pilates ring can also be utilized to strengthen and tone the legs and lower body muscles. One excellent exercise is the “Ring Bridge.” Lie on your back with your knees bent, place the ring between your inner thighs, and press outward. Lift your hips off the mat, squeezing the glutes and engaging the hamstrings. Another effective exercise is the “Ring Squat.” Stand with your feet hip-width apart, hold the ring at chest level, and lower into a squat while maintaining resistance. These exercises target the glutes, quadriceps, and inner and outer thighs, helping to improve lower body strength and stability.


Incorporating a Pilates ring into your workout routine can add variety and challenge to your exercises while effectively targeting various muscle groups. Remember to maintain proper form, focus on controlled movements, and gradually increase resistance as your strength and familiarity with the ring improve. Enjoy the benefits of a stronger, more flexible body through regular Pilates ring workouts.

Read more: Top 10 Benefits of Pilates 


Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic or Langley Clinic.

Achieve your health and wellness goals today!

Schedule an appointment today at any of our clinics, where our practitioners are ready to assist you in achieving your health and wellness objectives.

Sign-Up Today!

Get the daily thoose of health and wellness tips and the latest offerss across our clinics.