Reveal 12 Effective Pilates Ring Exercises for a Toned and Sculpted Body

Did you know that with just a simple Pilates ring, you can perform highly effective Pilates exercises to achieve a firm, toned body? In this article, we reveal 12 Pilates ring exercises specially designed to help you build strength, improve posture, and achieve your ideal physique.

1. Pilates Ring Exercise – Resistance Pliés

How to perform:

• Place the Pilates ring above your knees.
• Squeeze the ring to keep your heels together in a plié position.
• Keep your spine upright and slowly bend your knees to lower down.
• Lift back up, engaging the muscles to build strength and target the inner thighs.

2. Pilates Ring Exercise – Single Leg Stretch

The Single Leg Stretch is designed to challenge lumbopelvic control through leg movement, which is closely related to walking mechanics. This exercise also engages the anterior oblique muscles (including the internal and external obliques), which are essential for maintaining pelvic stability during activities such as walking.

Adding proper abdominal preparation helps build abdominal strength and endurance through sustained contraction. The progression of this Pilates ring exercise involves alternating leg movements, placing greater demands on lumbopelvic control—especially important for runners and athletes.

How to perform:

• Hold the Pilates ring between your hands, lifting your head, neck, and shoulders off the mat.
• Extend the left leg while reaching the arms forward.
• Switch legs and bring the arms back.
• Repeat the movement.

3. Pilates Ring Exercise – Double Leg Stretch

How to perform:

• Hold the Pilates ring between both hands, curl both legs in, extend the arms forward, and lift the shoulders off the mat.
• Extend both legs while bringing the arms overhead.
• Repeat the movement.

4. Pilates Ring Exercise – Scissors

How to perform:

• Hold the Pilates ring between both hands, arms lifted, shoulders off the mat.
• Raise both legs straight so they reach toward the ring.
• Lower one leg to a 45-degree angle.
• Pulse the lifted leg twice, then switch sides and repeat.

5. Pilates Ring Exercise – Half Roll Down

How to perform:

• Sit on the mat and place the Pilates ring between your thighs, just above the knees.
• Keep your back straight and squeeze the ring with your legs.
• Tuck the tailbone and lean back.
• Sit back up, bringing the nose toward the knees, then articulate the spine upward one vertebra at a time.

6. Pilates Ring Exercise – Magic Circle Crunches

How to perform:

• Lie on your back with heels together and toes slightly turned out.
• Place the Pilates ring just above the knees.
• Support the head with your hands, squeeze the ring, and lift the abdominals, head, neck, and shoulders off the mat.
• Lift higher and squeeze more firmly with each repetition before lowering down.

7. Pilates Ring Exercise – The Hundred

The Hundred is a classic mat Pilates exercise performed at the beginning of most Pilates classes.

It is named after the 100 arm pumps performed while holding the legs, head, and shoulders off the mat. Joseph Pilates introduced The Hundred as the first exercise in his mat sequence in his book “Return to Life Through Contrology.”

The Hundred is a dynamic warm-up for the abdominals and lungs, requiring strong coordination of breath and movement. It engages the abdominal muscles, including the obliques, while developing scapular and trunk stability. Although challenging, the Hundred can be modified for those with back or neck concerns.

How to perform:

• Hold the Pilates ring between the legs near the ankles.
• Keep the shoulders lifted, legs at a 45-degree angle, and pump the arms up and down.
• Inhale for 5 pumps and exhale for the next 5 pumps.
• Repeat 10 times to complete 100 pumps.

8. Pilates Ring Exercise – Around the World

How to perform:

• Sit upright, holding the Pilates ring with both hands.
• Rotate the torso to the left, lean toward the shoulder, roll to the right, and return to center.
• Change direction and repeat the circular movement.

9. Pilates Ring Exercise – Twist and Stretch

How to perform:

• Lie on your back holding the Pilates ring with both hands.
• Lift the head, twist the torso to the left, and extend the right leg.
• Press the arms toward the bent leg.
• Switch sides and alternate the movement.

10. Pilates Ring Exercise – The Swan

How to perform:

• Lie prone, pressing the Pilates ring into the mat with your hands, forehead resting on the mat.
• Place the legs hip-width apart or closer together to increase difficulty.
• Apply pressure to the top of the ring and lift the head, chest, and ribs off the mat.
• Lower down and repeat.

11. Pilates Ring Exercise – Chest Expansions

How to perform:

• Stand with heels together and toes slightly turned out.
• Hold the Pilates ring behind your back with both hands.
• Lift the ring upward, draw the abdominals in, and squeeze the ring.
• Turn the head to the left, right, return to center, then lower.
• Repeat the movement.

12. Pilates Ring Exercise – Bridge

How to perform:

• Place the Pilates ring just above the knees and lie on your back.
• Position the feet hip-width apart.
• Press the legs inward and lift the spine off the mat, activating the glutes.
• Lower down and repeat.

The Pilates ring exercises above have proven to be an effective method for toning the body and improving overall health. With these 12 simple exercises, you can comfortably practice Pilates at home and notice clear improvements in a short period of time. Start today and discover the hidden strength within your body. Wishing you success on your journey toward health and beauty!