You don't need a Pilates studio. Just try these 3 moves and a 15-minute Pilates ring workout

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I’ve been practicing Pilates long enough to know you don't need lots of equipment or heavy weights to leave a Pilates workout feeling like you're trembling from head to toe. It's those high reps and endurance sets that strengthen and lengthen, not a heavy dumbbell set.I can personally credit Pilates with transforming my core from the inside out, and one piece of equipment I really enjoy using is the Pilates ring. Recently, I turned to the expertise of Pilates instructor Georgia Weibel, the founder of Sync With Georgia. She put together a beginner-friendly home Pilates workout you can do with just a Pilates ring and an exercise mat.Here's the routine, and my verdict after trying this Pilates workout for the first time.Why use a Pilates ring?"Also referred to as the 'Magic Circle.' It’s part of the classical mat repertoire," says Weibel."It is one of the simplest ways to increase intensity without increasing impact. It can help improve posture, core strength, stability, and muscle endurance while remaining suitable for beginners. It’s also incredibly portable, making it ideal for home workouts, travel, or adding variety to your existing routine."Of course, lasting strength and stability come with time and practice, so you'll need to add these moves to a wider routine and progressively make them more challenging to notice results in the long term.3-move Pilates ring workout to try from homeWeibel uses the Onyx Pilates ring, which uses signature pill-shaped handles to contour to the arms and legs for comfort and control.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Here are the Pilates exercises:1. Kneeling lean back to overhead ring press"This move challenges your core, improves posture, and strengthens the shoulders while encouraging stability through the entire body. Reduce the range of the lean back and keep the overhead press lower if needed."Start kneeling with your hips stacked over your knees, holding the Pilates ring at chest height.Lean back slightly while keeping your core engaged, then return upright and press the ring overhead.2. Pilates ring teaser roll up"This exercise strengthens the deep core muscles, improves coordination, and helps build spinal mobility and control. Bend the knees or roll up only part of the way until you build strength."Lie on your back holding the Pilates ring with both hands.Slowly roll up through the spine into a "teaser position," balancing on your sitting bones, then lower back down with control.3. Shoulder bridge with ring squeeze"This move targets the glutes, hamstrings, inner thighs, and core while improving hip stability and coordination. Keep the feet flat on the floor and reduce the bridge height if required."Lie on your back with the Pilates ring placed between your thighs and your heels lifted.Squeeze the ring as you lift your hips into a bridge, raising your arms overhead as you reach the top of the movement.Slowly lower back down through your spine with control."The Pilates ring is lightweight, comfortable to hold, and versatile enough to add challenge to both upper and lower body exercises," says Weibel. "The padded handles provide a secure grip, while the resistance helps create deeper muscle engagement without adding heavy weights.I particularly love using a Pilates ring because it encourages greater mind-muscle connection. Small adjustments and gentle resistance can make familiar Pilates exercises feel much more effective, helping you activate muscles that are often overlooked during bodyweight workouts."My verdictI love a Pilates workout that feels accessible, and this is just that. Three moves, performed slowly and with control for 45 seconds, with a 10-15 second transition, totaling 15 minutes of work.Check out the video, which shows each move in action, demonstrated by instructor Georgia.Remember, good form is essential. I highly recommend this quick five-minute bracing routine to help you learn how to engage your core properly if this is a problem for you. Think about breathing expansively throughout and avoid arching your back. Squeezing your glutes is also helpful, as this will help you protect your back and control the reps.If you're new to Pilates workouts, I would seek advice from an instructor before starting, especially if you have an injury or health condition. You can also shorten your working sets to 20 or 30 seconds or extend your rest periods accordingly if you need less intensity.Try to aim for a similar number of reps each round, exhaling as your muscles meet with the most tension. Let us know how you get on!Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.