12 Best Pilates Ring Exercises: Inner Thighs, Arms & Core

The pilates ring — or magic circle, or reform ring — is the quiet workhorse of a pilates studio. It gives you spring-like resistance that your muscles have to work against for the entire movement, which is why it's so effective at toning the inner thighs, upper arms and core without adding heavy weights or momentum.

Unlike dumbbells, a ring has no gravity to help you. Every squeeze, press and pull is resisted from the first millimetre of the rep to the last — which means small, controlled movements do real work.

Here are twelve of the best pilates ring exercises, grouped by what they target. All of them are mat-based, so a ring and a mat are the only equipment you need.

How to use this list

Perform each move slowly — aim for 2 seconds into the squeeze and 2 seconds back out. Do 10–15 reps per side, choosing 4–6 exercises to make a 15-minute session. Never let the movement turn into bouncing; that's how the ring loses its purpose.

Inner thigh work

1. Side-lying leg circle

Lie on your side with legs extended, ring between your ankles. Press the ring away with the top leg, hold briefly, then release with control. This isolates the inner thigh without hip rotation.

2. Supine thigh squeeze

Lie on your back, knees bent, ring squeezed between your thighs. Press inward, hold for a breath, release halfway. Small range, constant tension — the classic inner-thigh toner.

3. Inner thigh press (sitting)

Sit tall with the ring between your knees or shins. Press inward and hold while keeping your spine long. Add a slight forward lean to feel it deeper in the inner thighs.

4. Leg lift with ring

Lie on your side, ring between ankles, and lift the top leg slowly. The ring adds resistance to both the lift and the lowering phase.

Arms and chest

5. Chest squeeze

Hold the ring between your palms at chest height. Squeeze inward like you're pressing a heavy spring between your hands, hold, release halfway. Works the chest and deep upper arms.

6. Overhead press

Press the ring overhead from chest height, squeezing as you extend. Keep your ribs down — you're building the triceps and shoulders without using momentum.

7. Behind-the-back press

Hold the ring behind your back at hip or shoulder level and squeeze the handles together. A challenging but excellent move for the back of the arms and upper back.

8. Triceps pull

With the ring behind you, elbows bent, press the ring away by straightening your arms. Isolates the triceps with control.

Core and obliques

9. Crunch with ring press

On your back, ring squeezed between your knees, curl up into a crunch while pressing the ring. One move, three muscle groups — core, inner thighs and abs.

10. Oblique roll

Seated with knees bent and ring pressed between your thighs, rotate your torso gently side to side. Your obliques work to control the rotation against the inner-thigh squeeze.

11. Plank with ring

In a forearm plank, place the ring between your ankles and squeeze. The inner thighs and core fire together to keep your hips from sagging.

Full body

12. Standing side press

Stand tall, ring held between your palms at waist height, and sweep from side to side with a slight bend. Coordinates the core, chest and arms in one flowing movement.

What to look for in a pilates ring

The ring needs to fight back without being painful or flimsy. Three things matter:

• Size — 14 inches is the standard studio diameter; anything much smaller cramps the range of motion.
• Core — a firm-but-flexible core (spring-steel or fibreglass) provides consistent resistance that holds its shape.
• Handles — cushioned foam grips keep the ring comfortable during long squeezes and angled presses.

The Ritual Ring is a 14-inch pilates ring with a TPR body, fibreglass core and dual foam-padded handles — sized for flat or angled grip positions and light enough to slip into any bag.

Frequently Asked Questions

What is a pilates ring (magic circle) used for?

A pilates ring — also called a magic circle or reform ring — adds spring-like resistance to pilates. It targets the inner and outer thighs, arms, chest and core by giving your muscles something to squeeze, press or pull against through the whole range of motion.

Do pilates ring exercises actually work?

Yes. The ring forces slow, controlled movement with constant tension, which is exactly what builds strength in the inner thighs, obliques and upper arms.

How do I choose a pilates ring?

Look for a 12–14 inch ring with a firm but flexible core and padded handles. The 14-inch size is the standard studio size.

Can beginners use a pilates ring?

Absolutely. Start with the exercises above and squeeze gently — you control exactly how much resistance you create. Mat-based ring work needs no other equipment.

Related Articles

• Pilates Ball Exercises: 10 Moves for Core & Inner Thighs
• Pilates for Beginners: Where to Start
• How to Build an Aesthetic Home Pilates Corner

About the Author

Gitika Yadav is a software engineer, fitness enthusiast, and founder of The Ritual Co. Her mission is to reimagine fitness equipment for modern lifestyles by combining functionality, aesthetics, and thoughtful design.