Pilates ring circle, also known as a Pilates magic circle or exercise ring, is a versatile fitness prop that can add resistance and intensity to your Pilates workouts. Here are some exercises you can do with a Pilates ring circle:

1. Inner Thigh Squeezes:

   • Sit on the floor with your knees bent and feet flat on the ground.
   • Place the Pilates ring between your thighs, just above the knees.
   • Squeeze the ring with your inner thighs while engaging your core.
   • Hold the squeeze for a few seconds, then release.
   • Repeat for several repetitions to strengthen the inner thigh muscles.

2. Arm Presses:

   • Sit or stand with your feet hip-width apart and hold the Pilates ring in front of your chest with both hands.
   • Press the ring outward while keeping your elbows slightly bent.
   • Hold the press for a few seconds, then release.
   • Repeat for several repetitions to strengthen the chest, shoulders, and arms.

3. Leg Presses:

   • Lie on your back with your knees bent and feet flat on the floor.
   • Place the Pilates ring between your ankles or thighs.
   • Press your legs together against the resistance of the ring, engaging your inner thigh muscles.
   • Hold the press for a few seconds, then release.
   • Repeat for several repetitions to strengthen the inner thighs and lower body.

4. Bridge with Hip Adduction:

   • Lie on your back with your knees bent and feet flat on the floor.
   • Place the Pilates ring between your knees.
   • Lift your hips into a bridge position while squeezing the ring with your knees.
   • Hold the bridge for a few seconds, then lower back down.
   • Repeat for several repetitions to strengthen the glutes, hamstrings, and inner thighs.

5. Chest Press with Bridge:

   • Lie on your back with your knees bent and feet flat on the floor.
   • Hold the Pilates ring in front of your chest with both hands.
   • Lift your hips into a bridge position while pressing the ring upward toward the ceiling.
   • Hold the press for a few seconds, then lower back down.
   • Repeat for several repetitions to strengthen the chest, shoulders, and core.

6. Side Leg Lifts:

   • Lie on your side with your bottom arm extended and your head resting on it.
   • Place the Pilates ring around your ankles or thighs.
   • Lift your top leg toward the ceiling against the resistance of the ring.
   • Hold the lift for a few seconds, then lower back down.
   • Repeat for several repetitions on each side to strengthen the outer thighs and hips.

These are just a few examples of exercises you can do with a Pilates ring circle. The ring adds resistance and challenges different muscle groups, making your Pilates workouts more effective and engaging. As always, listen to your body and perform the exercises with proper form to avoid injury and maximize results.