3 Rounds — 15, 12, 10 Reps by Sara Lyn Yoga

The Pilates ring is a versatile piece of home and studio fitness equipment. Compact, lightweight, and adaptable, it provides resistance, feedback, and support — making it perfect for building strength, improving posture, and enhancing core stability.

This full-body Pilates ring workout blends classical Pilates principles with functional conditioning. It’s low-impact, mindful, and deeply strengthening — perfect for any day you want to feel lengthened, supported, and strong.

Your Workout Structure

You’ll move through 3 rounds, decreasing reps each time:

• Round 1: 15 reps
• Round 2: 12 reps
• Round 3: 10 reps

Take your time, prioritise breath and precision, and enjoy how the ring helps you feel each movement with intention, enhancing your connection and control.

The Workout

1. Supine Squeeze (Ring Between Legs)

Targets: inner thighs, pelvic floor, deep core

How to do it:

• Lie on your back, knees bent or legs long.
• Place the Pilates ring between your legs.
• Gently squeeze and release with control.

Cues:

• Imagine drawing your sit bones together.
• Keep your tailbone heavy and ribs soft.
• Slow, pulsing control — not maximum force.

2. Double Straight Leg Circles (each direction)

Targets: lower abs, hip flexors, deep stabilisers

How to do it:

• Legs extended straight up.
• Hold the ring gently between your ankles or above your head for added challenge.
• Draw controlled circles — 15/12/10 each way.

Cues:

• Keep your lower back anchored.
• Circles stay small and controlled.
• Think length over height.

3. Single Leg Stretches with Ring Overhead

Targets: core control, coordination, breath

How to do it:

• Lying on your back, hold the ring overhead.
• Extend one leg long while the other bends in.
• Switch legs with core steady.

Cues:

• Keep your ribcage heavy.
• Stretch long through fingertips and toes.
• Exhale as you extend.

4. Single Leg Crunches with Opposite Arm on Ring

Targets: obliques, upper abs, hip mobility

How to do it:

• One arm outstretched, pressing gently into the ring.
• Opposite leg draws the knee to the chest as you crunch.
• Switch sides after each set.

Cues:

• Pressing into the ring helps switch on the core.
• Keep elbows wide and neck long.
• Move slowly — feel the spiral pattern.

5. Kneeling Lean Backs with Overhead Ring Press

Targets: quads, hip flexors, core integration, shoulder mobility

How to do it:

• Kneel tall, holding the ring overhead.
• Lean back with a long spine.
• Bring the ring forward as you return to the centre.

Cues:

• Avoid collapsing — hinge from the knees.
• Keep hips pressing forward.
• Exhale as you rise.

6. Seated Lean Back + Twist (Ring in Hands)

Targets: core, obliques, hip flexors, posture

How to do it:

• Sit tall, arms overhead, holding the ring.
• Lean back slightly and bring the ring forward.
• Twist to one side and lift the same-side leg.
• Alternate sides.

Cues:

• Keep chest open — don’t round.
• Lift from your core, not your shoulders.
• Control the twist.

7. Shell Stretch Side Circles (Top Hip Circles)

Targets: glutes, obliques, hip mobility

How to do it:

• Lie on your side, knees bent at 90 degrees.
• Top arm outstretched onto the ring.
• Draw a circle with your top hip.

Cues:

• Keep your waist lifted off the mat.
• Slow circles — imagine moving through water.
• Keep both hips stacked.

8. Side-Lying Leg Raises Through the Ring

Targets: outer thighs, glutes, side body

How to do it:

• Legs extended through the centre of the ring.
• Lift and lower with control.
• Repeat on both sides.

Cues:

• Keep toes pointing forward.
• Lengthen through heels.
• Avoid rolling back — core stays active.

9. Side Plank Hip Dips with Overhead Ring Press

Targets: obliques, shoulders, stabilisers

How to do it:

• In the side plank, extend your top arm pressing the ring into the floor.
• Lower hips down, lift back up.
• Repeat on both sides.

Cues:

• Pressing into the ring activates shoulder stability.
• Keep your spine long.
• Imagine lifting from the waist.

10. Seated Twists (Ring Up & Down)

Targets: core, mobility, upper back stability

How to do it:

• Sit tall, holding the ring overhead.
• Lower it in front of you.
• Twist left, then right, maintaining control.

Cues:

• Keep hips grounded and steady.
• Lengthen the spine as you twist.
• Use breath to guide the movement.

Why This Pilates Ring Workout Works

✓ Full-body conditioning

You work your core, glutes, hips, inner thighs, shoulders, and upper back in one sequence.

✓ Deep core activation

The ring adds resistance and tactile feedback, helping you connect to your centre.

✓ Better posture & alignment

Upper-body stability and core awareness help undo hours of sitting or screens.

✓ Joint-friendly & low impact

Perfect for beginners, postpartum individuals, low-energy days, or those returning to movement, this workout offers a gentle yet effective way to reconnect with your body.

✓ Ideal for home workouts

The ring is compact and aesthetic — part of Amp’s mission to create beautiful equipment that motivates you to move daily .

How Often Should You Do This Workout?

For balanced results:

• 2–4 times per week
• Or alternate with strength or barre workouts
• Perfect as a morning activation or evening unwind

The rep decrease from 15 to 12 to 10 reps ensures continuous challenge and progress, helping you build strength while maintaining proper form throughout the workout.

Safe Movement Tips

• Move slowly and with breath — Pilates is about precision.
• Keep shoulders relaxed, especially overhead.
• If neck tension appears, reduce range or keep head down.
• Take breaks between rounds if needed.
• Modify anything that doesn’t feel right — listen to your body.

Want More Like This?

Come back for more ring workouts, strength flows, mobility sessions, and feel-good movement that fits into your real life.