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48-Minute Full-Body Pilates Ring (Magic Circle) Workout

48-Minute Full-Body Pilates Ring (Magic Circle) Workout — video by Keel Pilates Play · 47:51

Video by Keel Pilates on YouTube · Open on YouTube

A certified mat Pilates instructor uses a Pilates ring for standing squats and calf raises, chest and biceps squeezes, upper-back lifts, knee push-ups, ab curls, roll-ups, twists, bridges and side-lying leg work, then a long stretch. Easier and harder options are shown.

  • 48 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: lift the ring overhead with the navel drawn in, side stretches, flat-back roll-downs and knee lifts. 0:24
  2. Wide-stance ring swings over each bent knee with the other heel lifting, then twists in a wide squat. 4:56
  3. Ring between the ankles: calf raises, then squats with the chest lifted and tailbone down, then pulses. 7:14
  4. Chest squeezes: press the ring between the heels of the hands as you lower into a wide squat. 10:37
  5. Lying face down: lift the ring with straight arms for the upper back, then again with the ring behind you. 12:32
  6. Knee push-ups with the ring under the breastbone (or without it), then add double pulses. 15:42
  7. Biceps presses: ring on the shoulder, push it down and resist on the way up; then the other arm. 17:47
  8. Ab curls with the ring between the knees, squeezing as you curl, then triple pulses with arms by your sides. 21:21
  9. Roll-ups holding the ring (go halfway if needed), then double-leg stretch, with a harder threading option. 24:42
  10. Seated obliques: lift one leg and twist toward it, each side, then sweep the ring side to side in a C-curve. 28:12
  11. Bridges with the ring around the thighs: tailbone tucked, lower and lift, then heel lifts and pulses. 31:35
  12. Left side: ring held between heel and seat as the top knee lifts, then press the ring down and circle the leg. 34:10
  13. Right side: the same ring-held lifts, then ring presses and small leg circles, keeping the hips stacked. 38:20
  14. Cool-down: hamstring stretch with the ring on each foot, kneeling chest opener, puppy pose and side stretches. 42:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the navel in and keep the spine stacked as the ring goes overhead
  • Keep the chest lifted and send the tailbone down in the squats
  • Tuck the tailbone and avoid arching the low back in the bridges

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loadknee push-ups, ring overhead, prone arm lifts
  • Elbows takes loadknee push-ups with pulses, ring biceps presses
  • Wrists & hands takes loadknee push-ups
  • Lower back takes loadprone back lifts, roll-ups, seated twists
  • Hips takes loadsquats, ring bridges, side-lying leg lifts
  • Knees takes loadsquats, squat pulses, wide squats with ring squeeze
  • Ankles & feet takes loadcalf raises with ring, bridge heel lifts
  • Neck movescrunches and pulses with the head lifted
  • Upper back movesprone arm lifts, C-curve rotations
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Roll halfway up; head down in leg stretches; legs down in back lifts; ring off in push-ups

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Keel Pilates; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety