Strength Training · Pilates
Pilates Ring Teaser Between Ankles
The Pilates Ring Teaser Between Ankles is a controlled roll-up into a V-shaped balance with a ring held between your ankles. It trains abdominal strength and coordination while your legs stay lifted.
- Advanced
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and feet on the mat.
- Position the ring’s padded handles against the insides of your ankles.
- Extend your legs diagonally upward, about 45 degrees above the mat.
- Reach your arms toward your feet.
- Roll your upper body off the mat until your torso forms a V with your legs.
- Lower your torso gradually to the mat, keeping your legs at the same angle.
Form cues
- Use light, even pressure on the ring.
- Keep your shoulders away from your ears.
- Exhale up; inhale as you lower.
Common mistakes
- Swinging into the balanceUse a smaller roll-up range that you can complete without throwing your arms forward.
- Arching the lower backRaise your legs closer to vertical to reduce their pull on your pelvis.
- Dropping through the descentReverse the movement slowly enough to place your back down without landing heavily.
Safety
Long, unsupported legs can strain your lower back if fatigue overwhelms abdominal control. A slipping ring can spring free or rub against your ankles.
- Check the ring and pads for cracks or damage before use.
- Practice an unweighted teaser successfully before adding the ring.
- End the set when you can no longer control your torso or secure the ring.
If you have back, neck, hip, or groin pain, choose a supported bent-knee version or seek guidance from a physiotherapist before attempting this variation.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 2–3
- Target
- 3–6 reps
- Rest
- 45 sec
Start at the low end of the range; each repetition should remain slow and controlled.