Strength Training · Pilates
Pilates Ring Hundred Between Ankles
The Pilates Ring Hundred Between Ankles is a core endurance exercise that combines a held abdominal curl, steady arm pumps, and gentle ring pressure to challenge trunk control.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Place the ring’s padded surfaces against your inner ankles.
- Lift your bent legs until your knees are above your hips.
- Curl your head and shoulder blades off the mat.
- Extend your legs diagonally upward.
- Reach your arms toward your feet, parallel to the floor.
- Pump your arms in small up-and-down movements for the prescribed number of reps.
- Return to your starting position with your back and feet resting on the mat.
Form cues
- Inhale five pumps; exhale five pumps.
- Keep gentle, even pressure on the ring.
- Keep your lower back heavy.
- Leave space between chin and chest.
Common mistakes
- Lowering the legs too farRaise your legs toward vertical until you can hold your trunk steady without arching your back.
- Rocking with each pumpMake the arm movements smaller so your torso stays still.
- Turning the feet inwardKeep your kneecaps and toes pointing in the same direction rather than twisting your feet around the ring.
Safety
Holding the curl and extended legs beyond your endurance can strain your neck or lower back. The ring can slip or pinch your skin if its pads lose contact.
- Check the ring and pads for cracks or loose parts before starting.
- Keep the padded surfaces off your ankle bones.
- End the set when fatigue prevents you from controlling the ring or maintaining your position.
If the position causes neck, back, hip, or ankle discomfort, use bent knees or a head-supported version, and seek physiotherapy advice if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 2–3
- Target
- 20–50 reps
- Rest
- 45 sec
Count one complete up-and-down arm pump as one rep; gradually build toward 100 pumps per set.