1. Back Squeeze

1: Stand with your feet slightly wider than hip-width apart and hold your Pilates ring against your right hip.

2: Push the Pilates ring against your hip and release in a controlled fashion.

3: Keep pulsing for the desired number of reps.

4: Repeat on the other hip for the same amount of reps.

2. Shoulder Press

1: Stand with your feet hip-distance apart and hold your Pilates ring in both hands in front of you.

2: Raise your Pilates ring directly above your head.

3: Squeeze the ring inwards and release.

4: Keep pulsing for the desired number of reps.

3. Bicep Squeeze

1: Stand with your feet hip-distance apart and hold your Pilates ring in your right hand.

2: Place the other handle of the ring against your right shoulder.

3: Keeping your shoulder in the same place, squeeze the ring against your shoulder and release.

4: Repeat this action for the desired number of reps.

5: Bring the Pilates ring down, and then repeat on the other side for the same number of reps.

4. Squat Chest Press

1: Stand with your feet wider than hip-width apart and your toes turned out at a 45-degree angle.

2: Hold your Pilates ring in both hands directly in front of you.

3: Lower your body into a sumo squat position, bending your knees and lowering your hips until your thighs are parallel to the ground (or as close as you are able).

4: While holding the squat position, squeeze your pilates ring inwards, and then release.

5: Repeat this action for the desired number of reps.

5. Side Lunge

1: Stand tall with your feet together and your Pilates ring to hand.

2: Take a large step to the right with your right leg, and hold your Pilates ring in front of you with both hands.

3: Bend your right knee to hold a lunge pose.

4: While holding this position, slowly squeeze and release your Pilates ring.

5: Repeat this action for the desired number of reps and then return to your standing position.

6: Repeat on the other side for the same number of reps.

6. Side Leg Lift Abductions

1: Lie down on your left side, holding your Pilates ring between your ankles. You can use your left arm to rest your head on, and your right arm to balance.

2: While holding the Pilates ring between your ankles and keeping your upper body on the floor, lift both legs up as high as you can.

3: Slowly lower your legs until they touch the floor, and then repeat this action for the desired number of reps. Try not to squeeze the Pilates ring, and just hold it at the same pressure throughout the movements.

4: Turn over to lie on your other side, and repeat the move for the same number of reps.

7. Side Kneeling Oblique Press

1: Kneel down on your mat with your legs about hip distance apart.

2: Hold your Pilates ring in your right hand, so that one handle is resting on the floor, parallel to your legs.

3: Raise your left arm, and lean your torso to the right, pushing against the Pilates ring.

4: Hold this position for a few breaths, and then return to centre. Repeat this for the desired numbers of reps.

5: Repeat the action on the other side for the same amount of reps.