Looking for a quick workout you can fit into even your busiest day? Grab a Pilates ring and give this 10-minute Pilates ring workout a try!
You don't need a lot of equipment or an hour at the gym to get in some good movement. This simple full-body workout includes six exercises designed to challenge your core, glutes, legs, chest, and upper body.
The Pilates ring (also called a magic circle) is a small, lightweight piece of exercise equipment that adds resistance to familiar movements. It is especially useful for exercises that target your inner thighs, chest, shoulders, and core.
Whether you're new to Pilates or looking to add something different to your strength routine, this is an easy workout to do at home.
Why I Like Using a Pilates Ring
A Pilates ring is one of those simple pieces of fitness equipment that doesn't take up much space but gives you plenty of options.
The gentle resistance makes it useful for adding an extra challenge to bodyweight exercises. You can use it to work your upper body, engage your inner thighs, challenge your core, and add resistance to lower-body movements.
A few reasons to add a Pilates ring to your workout routine:
- Adds resistance: The ring provides resistance when you press or squeeze it, helping activate different muscle groups.
- Works multiple muscle groups: You can use it for upper-body, lower-body, and core exercises.
- Easy to use at home: It's lightweight, affordable, and easy to store.
- Adds variety: It is a fun way to change up your regular strength workouts.
10-Minute Pilates Ring Workout
This workout includes six exercises that target your core, glutes, legs, and upper body.
Workout format:
- 6 exercises
- 30 seconds per exercise
- 30–40 seconds of rest between rounds
- 3 total rounds
Grab your Pilates ring, find a little space, and let's get started!
1. Seated Ring Crunches
Sit on your mat with your knees bent and feet flat on the floor. Hold the Pilates ring in front of your chest with both hands.
Gently press into the ring as you engage your core and lean back slightly. Slowly return to your starting position.
Focus: Core engagement and abdominal strength.
2. Glute Bridges with Ring Squeeze
Lie on your back with your knees bent and feet flat on the floor. Position the Pilates ring between your thighs.
Gently squeeze the ring as you lift your hips toward the ceiling. Pause at the top, engaging your glutes, then slowly lower your hips back to the mat.
Focus: Glutes, hamstrings, and inner thighs.
3. Leg Lifts with Ring
Lie on your back and position the Pilates ring between your legs, around your thighs or ankles depending on your strength and comfort.
Engage your core and Focus: Core stability and hip flexors.
4. Side Plank Leg Lifts – Right
Start in a side plank position with your right forearm on the mat and your body in a straight line. Keep your hips lifted and your core engaged.
If comfortable, lift your top leg slowly, then lower it with control. Keep your body stable throughout the movement.
Focus: Obliques, glutes, and hip stabilizers.
5. Side Plank Leg Lifts – Left
Repeat the same movement on your left side.
Keep your hips lifted and avoid rotating your body as you raise and lower your top leg. Modify by keeping your bottom knee on the mat if needed.
Focus: Obliques, glutes, and hip stabilizers.
6. Assisted Ring Push-Ups
Position the Pilates ring on the floor beneath your chest area, using it as a visual target for your push-up depth rather than placing your full body weight on it.
Start in a modified push-up position on your knees or a full plank position. Lower your chest toward the floor with control, then press back up.
Focus: Chest, shoulders, triceps, and core.
How to Complete the Workout
Work through all six exercises, performing each movement for 30 seconds.
Once you finish the six exercises, rest for 30–40 seconds before starting the next round.
Repeat for three total rounds.
Remember, focus on good form and controlled movements rather than rushing through the exercises. If you're new to the Pilates ring or strength training, start with one or two rounds and build from there.
Tips for Getting the Most Out of Your Pilates Ring Workout
A few simple reminders:
- Focus on slow, controlled movements.
- Keep your core engaged throughout the workout.
- Use gentle pressure when squeezing the Pilates ring.
- Don't hold your breath. Keep breathing throughout each exercise.
- Modify movements as needed to maintain good form.
If an exercise feels uncomfortable or causes pain, stop and choose a more comfortable modification.
Can You Get a Good Workout in Just 10 Minutes?
Absolutely! While a 10-minute workout won't replace all of your weekly movement and strength training, it is a great way to add more activity to your day.
Short workouts can be especially helpful when your schedule is full. Instead of skipping movement because you don't have 45–60 minutes, find 10 minutes and get started.
I always like to remind people that consistency matters. A few short workouts throughout the week can add up, especially when you combine them with regular walking, strength training, and other activities you enjoy.
You don't have to make exercise complicated. Find movement you enjoy, make it fit your schedule, and keep showing up.
Final Thoughts
If you're looking for a simple at-home workout, this 10-minute Pilates ring workout is a great place to start.
With six exercises targeting your core, glutes, legs, and upper body, it's an easy way to add variety to your workout routine without needing a lot of equipment.
Grab your Pilates ring, set a timer, and give it a try!
A little movement adds up! ❤️
Always choose exercises and modifications that match your current fitness level. Consult your healthcare provider before beginning a new exercise program if you have medical concerns or limitations.