Strength Training · Pilates
Pilates Ring Hundred
The Pilates Ring Hundred is an abdominal endurance exercise that combines a held curl, rhythmic arm pumps, and coordinated breathing while you gently squeeze a ring between your thighs.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Place the ring’s padded handles against your inner thighs, just above your knees.
- Lift your feet until your knees are above your hips, bent at right angles.
- Curl your head and shoulder blades off the floor.
- Straighten your legs toward the ceiling at a slight diagonal.
- Reach your arms alongside your hips, hovering above the floor with palms down.
- Pump your arms up and down while maintaining the curled position.
- Return to lying flat with your knees bent and feet on the floor.
Form cues
- Inhale five pumps; exhale five pumps.
- Keep the pumps small and rhythmic.
- Squeeze the ring gently.
- Keep your shoulders away from your ears.
Common mistakes
- Lower back archingBend your knees toward your chest or place your feet on the floor to reduce the challenge.
- Chin pressed into chestKeep a small space beneath your chin with your gaze directed toward your knees.
- Rocking with each pumpMove your arms from the shoulders without letting your ribs or pelvis bounce.
Safety
Holding the curl or lowering your legs beyond your control can strain your neck or lower back, especially as you fatigue. A slipping ring can pinch your skin.
- Check the ring for cracks or loose pads before starting.
- Center both pads securely against your thighs, away from your knee joints.
- End the set if you develop pain or cannot maintain steady breathing.
If you have ongoing neck or back symptoms, use a head-supported, feet-down version or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 1–2
- Target
- 20–50 reps
- Rest
- 45 sec
Count one complete up-and-down arm pump as one rep, gradually building toward 100 continuous pumps.