I’ve been a fan of reformer Pilates for years, but I’ve only recently got into at-home Pilates, where you can use light weights and accessories such as a Pilates ring to make exercises more effective - and reap all the benefits, such as improved posture, balance and pelvic floor.
A Pilates ring is (surprise!) a ring that's made of rubber, with pads on both sides. It's flexible enough to squeeze between your knees, ankles or hands to create more resistance during Pilates moves, helping with form and the stabilisation of certain muscles.
The popularity of Pilates rings has skyrocketed over the last six months, with the likes of Jennifer Aniston and singer Adele raving about the Pilates accessory. It’s big on social media too, with thousands of Pilates ring workouts available, which concentrate on strengthening everything from glutes to abs. Yes, it doesn’t look like much, but this accessory, which is also known as a Pilates circle or (we love this one) a magic circle, gives your workout a little boost, allowing you to perform the same Pilates moves but with added benefits.
In a bid to make my at-home workouts more effective, I found this simple DOMYOS Pilates Ring, which already has nearly 900 positive reviews online, with Pilates fans praising its versatility and grip. At under £15, it’s a bargain, too.
If you’re wondering whether you should invest in a Pilates ring, here’s my verdict.
The DOMYOS Pilates Ring at a glance
The ring is 40cm in diameter, with two curved foam pads on each side, allowing you to comfortably place it between ankles, hands or knees. Lightweight at just 380g, it’s a small bit of kit that can be easily tucked away when you aren’t using it.
The ring, which was originally created by Joseph Pilates, is designed to intensify simple movements – its flexibility allows you to push, pull and lean on it with as much pressure as you need, depending on your level.
So how does it work? “The ring increases external feedback, meaning you have something to press into, letting your brain know to recruit more muscle fibres,” explains Personal Trainer Natalie Shanahan. “This means the muscles stay engaged throughout the movement, which increases their time under tension. It’s a great way to strengthen a muscle without the need for heavy weights.”
How I tested it
I gave up my reformer classes for a couple of weeks and committed to at least four 10 to 30-minute sessions at home with my ring each week.
I downloaded fitness apps, including Kayla Itsines' app Sweat and a free version called FitOn to try out some of their workouts, while also using free YouTube videos, which range from 30-minute full body workouts with the ring to time-saving 10-minute beginner blasts I could fit in before and after work.
First impressions
Unlike a reformer machine, there’s no set-up required with the ring; I simply took off the tags and got to work. Its 40cm diameter does make it a slightly odd shape to carry to the gym, but it’s lightweight enough to pop in a big gym bag. It’s easy to store at home too - I either hung it up or stored it in a cupboard when I wasn’t using it. Unlike a reformer bed, it never got in my way when I wasn’t using it.
The ring is made from rubber and fibreglass, giving it a lot of elasticity. It's easy to press into it, but it springs back into place quickly. I have been known to accidentally fling Pilates accessories across a fitness studio before, as some resistance bands or Pilates balls can be uncomfortable or slippery. Thankfully, the curved foam pads, on either side of the ring, helped it stay put, while it also made it comfortable to use.
My Pilates ring review
I loved being able to simply roll out my yoga mat and pick up my Pilates ring and start my workout - it felt like one of the least stressful ways to exercise. I could do a quick 10-minute workout before heading to the office and even fit in a longer one during my lunch break when working from home. If I was short on time, I’d break up a longer class, slotting three 10-minute sessions into my day.
I started with a 10-minute beginner class using basic exercises, such as inner thigh squeezes and glute bridges, holding the ring in between my thighs to create more tension while lying on my back. I then moved on to core exercises, including single leg stretches, placing the ring above my head.
After 10 minutes and around 12 reps of each exercise, I was surprised by how much more effective those familiar Pilates movements felt when I added the ring. It helped target muscles, such as the deep core and glutes, which I wouldn't normally engage as effectively.
I also wanted to use the ring to help with my balance. Whenever I practice yoga, I'm wobbly when it comes to the balancing positions. To work on this, I concentrated on core and stability exercises, including core roll-ups and squats with the ring extended out in front of me. These helped to work on my stomach muscles, along with stabilising the muscles in my ankles and feet, which, after a couple of weeks, left me feeling steadier, even for the trickier balancing poses.
As I get older, I’m also keen to maintain a strong pelvic floor, as it plays such an important role in everything from bladder control to sexual health. Shanahan explained that strengthening the thighs and glutes helps to support both the core and pelvic floor. So, I chose a longer class where I concentrated on exercises such as clams (isolating the glutes as you squeeze the ring between your legs) and multiple thigh exercises, which target both the abductor and adductor muscles.
After two weeks of using the ring, I also found that I had a better mind-muscle connection - one of the core principles of Pilates. Normally I’m racing through a sweaty HIIT workout and not thinking about how my muscles are engaging. The slower, more mindful movements with the Pilates ring gave me a better understanding of exactly what I was working, and whether I was activating the right parts of my body.
I liked how beginner-friendly the ring is, while still allowing room to progress, just by adding more pressure to the ring. It’s also a low-impact workout, which, admittedly, won’t leave you soaked in sweat, but you’ll definitely feel the effects the next day.
The final verdict
After two weeks of fitting in a quick Pilates ring class four times a week, I feel stronger - and it's given me more time back. I can hold balancing poses for longer, my core feels tighter and my pelvic floor stronger.
I did miss the endorphins from a good sweaty workout or run, so I’ll be using the ring a couple of times a week in future, as well as fitting in these classes too. But the DOMYOS Pilates Ring has definitely changed how I exercise, allowing me to still get a good workout in, even when my diary’s hectic.
FAQs
What is a Pilates ring?
“A Pilates ring is a flexible resistance tool that you can press, squeeze or push outward, creating resistance”, explains PT Natalie Shanahan. “This activates deeper stabilising muscles as well as larger ones.”
Do Pilates rings work?
Yes, they add more resistance to your mat-based workouts, meaning you target more muscles than during a regular Pilates class, making the exercises more effective. Shanahan also explains that these simple accessories can help improve mind-muscle connection and deep core activation.
Better mind-muscle connection is one of the key foundations of Pilates. As the classes are slow-paced and low-impact, they allow you to “feel what should be working, which is especially useful for beginners and those working on rehabilitation,” Shanahan says, adding: “Directing your attention to a muscle can enhance its activation and improve coordination, making it easier to engage the right areas rather than overcompensating elsewhere.”
The ring also helps with deep core activation, “especially when used between the thighs or hands, as it helps work deep abdominal muscles, as well as strengthening the pelvic floor and diaphragm (aiding breath coordination),” she adds.
Do Pilates rings help your pelvic floor?
"A Pilates ring can be useful to help retrain how the pelvic floor system works together, not just how hard a muscle can contract,” explains Shanahan. It adds light resistance to the muscles, encouraging a more coordinated connection between breath, core and pelvic floor. “This supports better pressure control and reduces habits like gripping or bearing down,” Shanhan adds. “It can be one of many useful tools and works best alongside specific pelvic floor training with a health specialist, especially for symptoms like leaking, urgency or heaviness.”
Which workouts can I use a Pilates ring for?
Shanahan explains it’s great for anyone new to exercise, in rehab, or those who have mobility issues. Below are some exercises you can use the ring for.
Lower body:
- Glute bridges
- Squats
- Inner thigh pulses
- Side-lying leg work
Core:
- Dead bugs
- Toe taps with ring squeeze
- Seated core rotations
Upper body:
- Chest press
- Arm pulses
- Shoulder stability work
Full body workouts:
- Standing balance work
- Lunges with rotation
- Pilates flows incorporating breath and control
More fitness equipment to add to your routine
- Why the viral Bala Bangles are the best wearable weights to add to your exercise regime
- From exercise bikes to dumbbells, the Good Housekeeping Institute has found the best home gym equipment for all spaces and budgets
- Read our Corength Weighted Vest review to see how it can improve your walking workouts and boost strength
Sarah is our wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. She can be regularly found on a yoga mat or training for a run, so she knows what to look for when it comes to the best yoga leggings, hydration vests or running trainers. From fitness trackers to the best supplements, she also has extensive experience writing about the latest products and writing detailed honest reviews.
Prior to joining the GHI, Sarah was a freelance journalist for 10 years, specialising in health, fitness and travel for national newspapers and magazine. During her time at Women’s Health, she interviewed celebrities about their fitness routines, for the Telegraph she investigated the health risks of Lime Bikes and visited Thailand to look at the trend of longevity travel - while for the London Standard she wrote about topics including AI powered PTs and smart ice baths.
When she isn’t testing out the latest smart watches, lifting weights at the gym, or hopping on a flight, Sarah can be found running around South London or devouring the latest trending TV show.
