The Pilates Ring — also known as the Magic Circle — is one of the most effective, yet often underestimated , tools in functional training. This small, lightweight training device adds targeted resistance to your Pilates workouts, transforming classic exercises into powerful full - body challenges. Best of all, it requires minimal space and doesn't require an expensive studio.
In this article, we'll show you the top 5 Pilates ring exercises for more strength, stability , and body awareness —perfect for your home workout or as a supplement to your studio routine . We'll also include plenty of tips for proper execution and how to specifically activate your core muscles with the Pilates ring.
What is a Pilates ring?
The Pilates ring , also called a magic circle , is a flexible resistance ring with side handles. It is usually made of fiberglass or plastic and covered with foam or rubber.
Diameter : approx. 35 –40 cm
Resistance : medium to high (depending on the material)
The ring is placed between the hands , legs or arms and subjected to pressure or tension – thereby specifically activating small muscle groups that otherwise tend to " swing" “ , but not cooperate.
Benefits of training with the Pilates Ring
1. Activate deep muscles
The abdomen , pelvic floor, back and inner muscles in particular benefit from targeted control.
2. Improve body awareness
The resistance of the ring promotes precise movement execution and clean technique – ideal for Pilates, rehabilitation and controlled strength training.
3. Compact & effective
Minimal space requirement, maximum training benefit. The ring fits in any pocket, making it ideal for use at home or on the go.
4. Versatile
Upper body , core, legs, buttocks – with the Magic Circle you train your whole body with little equipment.
The Top 5 Pilates Ring Exercises
1. Inner Thigh Squeeze ( strengthen the inner thigh )
Target muscles : Adductors, pelvic floor, core
How it works ' s:
- Lie on your back with your legs bent.
- Place the Pilates ring between your thighs.
- Gently press your legs together, hold the tension for 5–10 seconds, then release .
- Repeat – approx. 10 – 12 repetitions
Tip : Keep your back on the floor and pull your stomach in slightly. Exhale in a controlled manner as you squeeze .
2. Overhead press with the ring
Target muscles : shoulders, chest, arms, upper back
How it works ' s:
- Stand or sit upright.
- Hold the ring with both hands above your head, arms slightly bent.
- Press the ring together with even pressure, then release .
- 12–15 repetitions
Tip : Pull your shoulder blades down, do not arch your back.
3. Bridging with a ring between the knees
Target muscles : buttocks, thighs, back extensors, pelvic floor
How it works ' s:
- Lie on your back, feet hip- width apart, ring between your knees.
- Lift your pelvis until your shoulders, hips and knees form a line.
- Gently squeeze the top of the ring, maintain tension, then slowly lower it.
- 10–15 repetitions
Tip: Apply only moderate pressure to the ring – focus on stable execution .
4. Seated Chest Press
Target muscles : chest, front shoulders, arm flexors
How it works ' s:
- Sit upright, ring between palms in front of chest.
- Arms slightly bent, elbows at shoulder height .
- Press the ring together evenly, then loosen .
- 12–15 repetitions
Tip : Make sure you move smoothly and in a controlled manner – don’t press too hard.
5. Side-Lying Leg Press
Target muscles : Buttocks, outer thighs, lateral core muscles
How it works ' s:
- Lying on your side, place the ring between your ankles .
- Push the upper leg down, the lower leg holds against it.
- Hold tension briefly, release slowly .
- 10–12 repetitions per side
Tip : Keep your hips on top of each other and don't lean backwards.
Training plan with the Pilates Ring – Example
Beginner workout (approx. 20 minutes):
- 1 round of all 5 exercises
- 10–15 repetitions or 30 seconds per exercise
- 30 seconds break between exercises
- 2–3 rounds
Advanced:
- Combination with classic Pilates moves
- Integration into circle or core unit
- Focus on slow movement and precise technique
Who is Pilates ring training suitable for?
- Beginners : ideal introduction to strength and body training without overexertion
- Advanced : targeted activation of small muscle groups and new training stimuli
- Rehabilitation & Prevention: controlled training for joint stability and posture
- Athletes: Core training, muscle balance and functional control
Atletica Tip: The perfect Pilates ring for your training
A good Pilates ring should:
- be robust but flexible (not too soft, not too hard)
- have ergonomic handles (suitable for hands and legs)
- be non-slip & hygienic
At Atletica, you'll find high-quality Pilates rings that are precisely tailored to these needs — plus matching mats, blocks , and training programs for your individual home workout.
Conclusion: Small ring – big effect
The Pilates ring is a minimalist yet extremely effective tool for your full-body workout . Whether you want to strengthen your core , improve your posture, or simply create new stimuli – with targeted exercises, you can get the most out of this little powerhouse.
Our top 5 Pilates ring exercises are the perfect introduction – whether at home, in the studio, or on the go. And with the right equipment from Atletica, your workout will not only be more effective but also noticeably more motivating.
