A Pilates instructor thinks this underrated piece of equipment is better than dumbbells for teaching controlled movement and body alignment

If you’ve never come across the magic circle, you’re not alone—I hadn’t heard of it until Nikkii Behrens introduced me to it last week.

“The magic circle—also called a Pilates ring—is a lightweight resistance tool designed to add gentle but effective resistance to Pilates exercises,” says the founder of Rare Street Pilates.

Unlike traditional gym weights, it's not designed to provide a high amount of resistance. Instead, it trains your body to move with control and precision.

“Think of it this way: dumbbells train your muscles to produce more force, while the circle trains your body to use that strength with greater control, balance and efficiency.”

Behrens tells Fit&Well that both weights and precision equipment like the Pilates ring should be part of a well-rounded fitness routine, but the latter will help with posture, movement quality and core stability.

Here are three exercises that will teach you the basics of how to use the ring. If you’re new to exercise, scale back the workout times as needed and rest for longer between moves.

The workout

1. Dead bug crunch

Rounds: 2-3 Time: 60sec Rest: 20-30sec

Works: Deep core and stability.

How to do it:

• Lie on your back with the magic circle held between your knees and your arms folded behind your head.
• Raise your legs, keeping your knees bent, so that your shins are parallel with the ceiling.
• Lift your head and shoulders toward your knees, squeezing the circle at the top of the movement. Repeat this crunch three times, then hold.
• While in your crunch position, gently squeeze the circle and extend your legs.
• Extend and bend your legs three times, then lower your head and shoulders back to the starting position.

“This is one of my favourite exercises for building deep core strength,” says Behrens.

“By pressing into the circle, you activate your inner thighs, pelvic floor and deep abdominal muscles while teaching your spine to stay stable as your arms and legs move. It’s functional core training that translates into better posture and reduced back pain.”

2. Squat and press

Rounds: 2-3 Time: 60sec Rest: 20-30sec

How to do it:

• Stand with a wide stance and your toes slightly turned out.
• Hold the circle overhead or extended in front of your chest. Squeeze the circle and release.
• Bend your knees and hinge at your hips until your thighs are parallel with the floor. Squeeze the circle and release.
• Return to the starting position, then repeat.

“This exercise strengthens your legs, glutes, shoulders and postural muscles all at once,” says Behrens.

3. Side-lying leg lift series

Rounds: 2-3 Time: 30sec per side Rest: 20-30sec

Works: Glutes and hip stability.

How to do it:

• Lie on your right side, supported by your right forearm.
• Place the circle between your ankles (or just above them) and fully extend your legs.
• Squeeze the circle, lifting both legs off the floor so you are balanced on your right hip.
• Swing your legs forward and back three times.
• Extend your left arm toward the ceiling.
• Squeeze the circle and lift your legs up and down, lowering your left arm to meet your shin as it rises. Repeat three times.
• Lower both legs to the floor and take the circle from between your ankles.
• Place the circle in front of your torso and press down on it with the palm of your top hand (avoid grasping).
• Lift and lower the top leg while maintaining gentle pressure on the circle, pressing down as you raise your leg and releasing pressure as you lower. Repeat this six times.
• Hold the final leg raise while you press down on the circle in short pulses, pushing it down by an inch then releasing seven times.
• Lower both legs and repeat the series on the other side.

Behrens says you should focus on keeping your pelvis completely still during the movement.

If you find the full series too difficult, stick to the first part (swinging the legs back and forward). When you're confident with this movement, try doing the other steps, one at a time.

“Using the magic circle increases muscle activation around the outer hips and glutes while challenging control rather than momentum,” adds the teacher.