30-Day Pilates Challenge with a Ring & Ball – Weekly Workout Plan
Get ready to strengthen, balance, and (possibly) question your life choices.
Week 1: ”Finding Muscles You Didn’t Know Existed”
Focus: Getting used to the equipment, core activation, and basic movements.
This week is about learning proper form and preventing the Pilates ring from flying across the room.
Workout (3-4 times per week)
✔ Warm-up (5 min)
- Pelvic tilts with the ball under lower back
- Seated spine stretch with ring
✔ Core (10 min)
- Ring squeezes (lying on back, between knees) – 3 sets of 12
- Ball-assisted crunches (ball under lower back) – 3 sets of 10
- Plank with hands on the ring – Hold 20-30 sec
✔ Legs & Glutes (10 min)
- Side-lying leg lifts (ring between ankles) – 3 sets of 10 per side
- Glute bridge with ball between knees – 3 sets of 12
- Inner thigh ring squeezes – 3 sets of 15
✔ Stretch (5 min)
- Seated forward fold with ring
- Child’s pose with ball under chest
Week 2: ”Shaking, but Make It Fashion”
Focus: Adding stability and control with more balance-based movements.
Your abs and legs will start feeling this one!
Workout (4 times per week)
✔ Warm-up (5 min)
- Ball-supported spinal rolls
- Shoulder press with ring
✔ Core (12 min)
- Teaser with the ball (ball between hands, roll up slowly) – 3 sets of 6
- Plank with ball under feet – Hold 20 sec (work up to 30)
- Oblique twists with ring (sitting, holding ring at chest) – 3 sets of 12
✔ Legs & Glutes (12 min)
- Standing ring squeezes (hold ring between thighs, bend knees slightly) – 3 sets of 10
- Bridge with feet on the ball – 3 sets of 12
- Ball-assisted lunges (ball between inner knee & wall) – 3 sets of 8 per leg
✔ Stretch (5 min)
- Seated hamstring stretch with ring
- Cobra stretch with ball under hands
Week 3: ”Pilates, but Advanced (aka I’m Crying)”
Focus: Endurance, deeper core work, and more dynamic movements.
Expect to be humbled by a small, squishy ball.
Workout (4-5 times per week)
✔ Warm-up (5 min)
- Cat-cow with ball under one hand (switch sides)
- Ring-assisted chest opener
✔ Core (15 min)
- Side plank with ring press – 3 sets of 10 per side
- Ball pass (between feet & hands) – 3 sets of 12
- Reverse crunches with ring behind knees – 3 sets of 10
✔ Legs & Glutes (15 min)
- Bridge with single-leg ball balance – 3 sets of 8 per leg
- Side-lying leg circles with ring – 3 sets of 10 per side
- Squat hold with ring between palms (press in & out) – 3 sets of 15
✔ Stretch (5 min)
- Deep hip flexor stretch with ball
- Spinal twist with ring
Week 4: ”Wow, Am I a Pilates Expert Now?”
Focus: Full-body control, strength, and balance.
Final boss mode unlocked.
Workout (5 times per week)
✔ Warm-up (5 min)
- Seated ring rotations
- Side stretch with ball under hip
✔ Core & Stability (15 min)
- Plank with forearms on the ring – Hold 30 sec
- Single-leg teaser with ball between ankles – 3 sets of 8
- Side bends with ring overhead – 3 sets of 10
✔ Legs & Glutes (15 min)
- Curtsy lunges with ball squeeze – 3 sets of 8 per side
- Side plank with ring press between feet – 3 sets of 10
- Wall sit with ring pulses – 3 sets of 12
✔ Stretch & Cool-down (5 min)
- Seated butterfly with ring press
- Child’s pose with ball under forehead
Final Thoughts: Did I Survive?
Yes. Did I question my choices? Also yes. But the Pilates ring and ball combo seriously works. My core, balance, and flexibility improved, and I can now confidently say Pilates is no joke.
Would I recommend it? Absolutely! Just be prepared for some post-workout soreness… and occasional rolling away of the ball at inconvenient times. 😆
I bought these products and they are affordable and friendly for trainees like me.
