Pilates Ring Exercises for Beginners

What is a Pilates Ring?

A Pilates ring — also called a magic circle — is a simple yet effective tool to intensify your Pilates routine. Think of it like a resistance band, only more structured and stable, making it a great choice for beginners. You can place it between your ankles, knees, thighs, or hands, applying gentle squeezes or pulls to work specific muscle groups such as your glutes, thighs, arms, and core. It’s a compact, lightweight way to add extra challenge and engage muscles you might not even know you had.

10 Beginner Pilates Ring Exercises

Demonstrated by Tess, using the new Build & Fitness Pilates Ring, these moves will help you get the most from your magic circle. Expect to feel a deep activation with every squeeze, press, and pulse.

1. Resistance Pliés

Place the ring just above your knees, heels together in a plié stance. Keep your back tall, bend your knees to lower, then straighten while engaging your core. Add small pulses for extra inner-thigh work.

2. Single Leg Stretch

Hold the ring between your hands, shoulders lifted off the mat. Extend one leg out while reaching your arms forward, then switch legs.

3. Double Leg Stretch

With the ring between your hands, draw both knees in, arms forward. Extend both legs out as you reach your arms back overhead, then return.

4. Scissors

Hold the ring overhead, shoulders lifted. Legs straight up, tap one leg against the ring twice while lowering the other to 45 degrees. Switch legs and repeat.

5. Half Roll Down

Sit tall with the ring between your thighs, above the knees. Squeeze gently as you roll your tailbone under and lean back. Sit back up, nose to knees, then restack the spine.

6. Magic Circle Crunches

Lying on your back, place the ring above your knees, heels together. Hands support your head. Squeeze the ring as you crunch up, lifting higher with each repetition.

7. The 100

Shoulders lifted, legs at a 45-degree angle. Pump your arms up and down, inhaling for five counts, exhaling for five, until you reach 100 pumps.

8. The Swan

Lying face down, hands pressing the ring into the mat. Apply downward pressure as you lift your head, chest, and ribs. Lower and repeat.

9. Chest Expansions

Standing tall, heels together, hold the ring behind your back. Lift it higher, engaging your core. Look left, right, then center before lowering. Pulse for an added challenge.