The five best Pilates ring exercises to do at home

Want to upgrade your Pilates session? Consider adding Pilates ring exercises to your routine.


The Pilates ring, also referred to as the magic circle or Pilates circle, is an easy-to-use and practical tool for increasing the intensity of your workout. This versatile piece of equipment offers great potential and can be incorporated into any Pilates movement.


Pilates ring exercises can be performed anywhere, at home, the gym, and outdoors, as the tool is easy to carry and is travel-friendly as well. These exercises are done to engage the whole body, especially the core muscles, but to get the best results, it’s important to pay full attention to your form and technique.

A strong, upright posture is needed to achieve the full health benefits of Pilates ring exercises.

The best Pilates ring exercises to do at home

Here are the five best Pilates ring exercises to add to your home Pilates session:

1) Double leg stretch

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One of the most effective Pilates ring exercises, the double leg curl specifically targets the core muscles and helps to tone them. This exercise develops endurance and coordination as well.

To do the exercise:

  • Lie on your back on a mat and place the balls of your feet on top of the ring. Grab the other side with your hands with your palms facing towards you.
  • Straighten your legs to gently stretch your calf muscles while keeping your tailbone flat on the floor.
  • Squeeze your thighs to deepen the stretch.
  • Hold the stretch for as long as possible before releasing it.

2) Swan diving

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The swan dive is one of the most beneficial Pilates ring exercises that works wonders on different muscle groups simultaneously. It gently stretches the chest, hip flexors, quads, and core and helps strengthen the front body. In addition, it improves hip flexibility and also relaxes tight muscles.

To do the exercise:

  • Lie on a mat with your face down and your legs stretched back. Place the Pilates ring a few inches from your head, with the hands pressing down on the top.
  • With your glutes and abs engaged and your chest lifted, move your body back and forth using your arms and upper back while lifting your legs like a seesaw.
  • Repeat the exercise for a few reps.

3) Supine twist

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The supine twist is another powerful Pilates ring exercise that improves posture, builds core stability, enhances hip flexibility, and enhances overall body fitness.

To do the exercise:

  • Lie on your back on a mat and place a Pilates ring between your inner ankles while gently pressing your legs inward.
  • Keep your knees bent at a 90-degree angle and your toes straight.
  • Place your arms straight across from your shoulders, then slowly lower your legs a few inches to the left. Bring your legs back to the middle and lower them to the right.
  • Continue for a few reps.

4) Lateral leg raise adduction

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The leg raise lateral adduction is one of the most effective Pilates ring exercises for the hips, and it promotes range of motion and flexibility in the hips. This exercise also improves muscular endurance and relieves tension in the lower body.

To do the exercise:

  • Lie on your right side with the ring close to your hand. Rest your head on your right arm and place your left hand on the mat.
  • Place a Pilates ring between your inner ankles, and squeeze your legs to hold the ring together.
  • Slowly lift your legs off the mat, pressing the hoop toward your body.
  • Bring your legs back to center and repeat.

5) Swimming

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Swimming is one of the best Pilates ring exercises for the lower back, glutes, and core.

This exercise engages the glutes and also trains the back extensors. While doing this exercise, the abdominal muscles work with the back and support the neck and spine.

To do the exercise:

  • Lie facedown on a mat, keeping your legs straight behind you.
  • Hold the ring in your hands and extend your arms forward with your elbows bent and your shoulder muscles down and back.
  • Lift your legs and chest off the mat, slowly extending it across your spine.
  • Start moving your legs several times.
  • Repeat the exercise.


Now that you know some amazing Pilates ring exercises, add them to your home workout routine and practice them frequently. Be sure to maintain an upright posture, and focus on your posture. If you’re new to Pilates, work under the supervision of an instructor to get the right guidance.

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