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TWHEELS Exercise Library
Pilates exercises with a ring, ball, and resistance band
A ring, ball, and bands turn your mat into a complete Pilates studio. These small accessories provide feedback, resistance, and support exactly where you need them.
Here you’ll find eight exercises for your core, legs, and hips, organized by equipment and level. All exercises can be done on a mat in your living room and take only a few minutes.
Inner-thigh press with the ring
Inner-thigh press with the ring
- Lie on your back, knees bent, feet hip-width apart; place the ring with the pads between the inside of your knees.
- Spine neutral, pelvis still, gently draw your navel toward your spine.
- Breathe out and slowly squeeze the ring with your inner thighs.
- Hold the tension for 2-3 seconds, then release under control as you breathe in, without dropping the ring.
Arm press in front of the chest with the ring
Arm press in front of the chest with the ring
- Sit upright cross-legged or stand hip-width apart; hold the ring between both palms at chest height, elbows slightly bent.
- Keep your shoulders low and away from your ears, chest open, core engaged.
- Breathe out and press your palms together evenly until you feel clear tension in your chest and arms.
- Hold briefly, then release slowly as you breathe in, without giving up the base tension completely.
Shoulder bridge with the ball between your knees
Shoulder bridge with the ball between your knees
- Lie on your back, knees bent, feet flat under your knees hip-width apart; squeeze the ball between your knees, arms alongside your body.
- Gently squeeze the ball: that activates your inner thighs and pelvic floor.
- Breathe out, press your heels into the floor and lift your pelvis until shoulders, hips and knees form one line.
- Hold for 2 seconds at the top and squeeze your glutes, then roll down vertebra by vertebra as you breathe in.
Toe taps with the ball under your sacrum
Toe taps with the ball under your sacrum
- Lie on your back; slide the ball under your sacrum, arms alongside your body.
- Lift your legs one after the other into tabletop: knees above your hips, shins parallel to the floor.
- Engage your core; breathe out and lower one foot slowly toward the mat, tapping with your toes while the other leg stays still.
- Breathe in, come back to tabletop, then switch sides.
Hip raise with the loop band
Hip raise with the loop band
- Place the loop band just above your knees; lie on your back, knees bent, feet hip-width apart, the band under slight tension.
- Tuck your pelvis slightly to activate your glutes.
- Breathe out, press your heels into the floor, lift your hips and push your knees slightly outward against the band.
- Squeeze your glutes hard at the top, lower under control as you breathe in and repeat.
Clamshell lying on your side
Clamshell lying on your side
- Loop band above your knees; lie on your side, shoulders and hips stacked, knees bent about 45 degrees, heels together.
- Engage your core and keep your pelvis stable.
- Breathe out and open your top knee against the band, heels staying together; only open as far as you can without your pelvis rolling back.
- Hold briefly at the top, then close slowly and under control as you breathe in.
Side steps with the band
Side steps with the band
- Loop band above your knees (easier) or around your ankles (harder); feet hip-width apart, slight knee bend, chest upright.
- Take a small, controlled step to the side with one foot; the band stays under tension the whole time.
- Bring the other foot along without letting your feet come fully together.
- Do several steps in one direction, then switch; stay low in the slight squat the whole time.
Squat with the booty band
Squat with the booty band
- Booty band just above your knees; feet slightly wider than hip-width, toes turned out a little, arms forward.
- Push your hips back and lower until your thighs are roughly parallel to the floor; chest upright.
- Actively push your knees outward against the band so they stay over your toes.
- Hold briefly, drive up through your heels under control and squeeze your glutes at the top.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Gentle core & pelvic floor
Ring press, ball bridge and toe taps, 2 sets each at a slow pace; the conscious squeeze activates the pelvic floor and the deep abdominals. Arm press as a calm finish.
- Inner-thigh press with the ring · 2-3 x 10-15 reps
- Shoulder bridge with the ball between your knees · 2-3 x 10-15 reps, hold 2 sec at the top
- Toe taps with the ball under your sacrum · 2-3 x 8-12 taps alternating, slowly
- Arm press in front of the chest with the ring · 2-3 x 10-15 reps, hold 2-3 sec each
Glutes & legs, 15 min
Banded squat, side steps, hip raises and clamshell as a circuit over 2-3 rounds with short breaks: it hits the large and the side glute muscles in one pass.
- Squat with the booty band · 2-3 x 8-12 reps
- Side steps with the band · 2-3 x 10-15 steps in each direction
- Hip raise with the loop band · 3 x 8-12 reps
- Clamshell lying on your side · 2-3 x 10-15 reps per side
Pilates Essential Complete Set
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Frequently asked questions
Who are Pilates props suitable for?
What is the difference between the ring and the band?
How often should I train?
Does the kit replace the Reformer?
Thoughtful. Beautiful. Sustainable.
TWHEELS, keep moving forward.
Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
