A trainer says you can build full-body strength at home with just three moves and this budget Pilates prop

woman standing in a white living room space holding a pilates ring out in front of her

(Image credit: Getty Images)

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Hip adduction with glute bridge
Squat with chest press
Dead bug

published 5 February 2025

Pilates is an excellent way to build full-body strength and endurance, but studio classes can be expensive. The Pilates ring offers a compact and cost-effective way to add resistance to your moves at home, making them more challenging.

Even better, the Pilates ring doesn’t have to be used solely for Pilates exercises. This unique and versatile tool can enhance upper body, lower body and core exercises without taking up much space in your home gym.

If you’re looking to diversify your workouts, try these exercises with a Pilates ring and see the difference it can make.

Hip adduction with glute bridge

Jennifer Rizzuto performs a glute bridge with a Pilates ring in her home on a mat. She is on her back, with her feet planted on the floor, knees bent and hips elevated off the ground. The Pilates ring is being squeezed between her thighs.

Sets: 3 Reps: 10-15

Lie on your back with your knees bent, feet flat on the floor. Place the Pilates ring between your legs, slightly below your knees. Engage your core and maintain a neutral spine.
Squeeze the ring by pressing your knees together, engaging your inner thighs.
Squeeze your glutes and slowly lift your hips off the mat.
Hold for a few seconds at the top of your range, before slowly lowering back down.

Trainer tip: Avoid arching your lower back as you lift your hips. For an extra challenge, keep squeezing the ring throughout the entire set, without releasing between repetitions.

Squat with chest press

Jennifer Rizzuto performs a squat and chest press with a Pilates ring. She is squatting down with knees bent, arms extended in front of her, holding a Pilates ring.

Stand with feet hip-width apart, holding the Pilates ring between your hands.
Bring the ring to your chest, elbows bent at your sides.
Lower into a squat as if sitting in a chair.
Extend your arms out in front of you, pressing into the ring as you lower yourself down.
Hold for a few seconds at the end range of your squat.
Push through your heels to your standing start position and repeat.

Trainer tip: Keep your shoulders relaxed as you press the ring away from you—engage your chest and biceps, not your neck. If needed, place a chair or box behind you and aim your buttocks towards the seat for better squat depth.

Dead bug

Sets: 3 Reps: 10-12

Lie on your back and lift your arms and legs straight into the air, so they're pointing upwards. Hold a Pilates ring so that it rests on your shins and push lightly against it.
Engage your core and slowly lower your right arm and left leg toward the mat, while maintaining pressure on the ring with your left hand and right leg.
Hold for a few seconds then return to the starting position with control. Switch sides and repeat.

Trainer tip: Keep your lower back pressed into the mat to prevent excessive arching. Modify the exercise by keeping your knees bent or place the ring against your upper thighs. For more tips, read our article on how to do a dead bug.

Jennifer Rizzuto is a freelance fitness journalist based in New York, NY. She’s been a NASM-certified personal trainer, corrective exercise specialist, and performance enhancement specialist for over a decade. She holds additional certifications in nutrition coaching from Precision Nutrition, and pre/post-natal exercise from the American Council on Exercise. As the daughter of a collegiate football coach who was never any good at sports, she understands how intimidating it can be to start an exercise regimen. That’s why she’s committed to making fitness accessible to everyone—no matter their experience level.