The Bala Power Ring is a cute little fitness accessory that you can use for a full body workout at home. The one I’m using in this post is the pink 10 pound Bala Power ring. Ten pounds is not a huge amount of weight, so if you are working on absolute strength, you’ll need to find heavier weights, and use this as a supplement.
However, if you’re using this as a moderate full body session, or you are starting fresh, getting back into shape, this routine will be great for you!
Also, it looks super cute hanging out in the house. I actually bought this one for my mom and have been borrowing it for a year or so. Ooops, sorry Mom. I’ll bring it back.
Why Use the Bala Power Ring?
Not every workout needs a full gym setup, a complicated plan, or a bunch of equipment spread across your floor. Sometimes one tool is enough to give a workout structure, add some resistance, and make basic movements a little more interesting.
Here’s the exact one I bought: Bala Power Ring. Disclaimer: As an Amazon Associate I earn from qualifying purchases, but I want you to know I did buy and I do use this one. 馃檪
If you have one and are wondering what to actually do with it, this is a good place to start.
This full-body workout is built around simple, effective movements you can do at home. It is meant to feel like a real workout, not a gimmicky social media routine where you spend more time repositioning the equipment than training. You will work your legs, glutes, arms, shoulders, and core, and you will also get a little balance and coordination challenge along the way.
The great thing about the Bala Power Ring is that it can be used similarly to a dumbbell or kettlebell, giving you lots of options. Holding resistance in front of your body changes how you organize your posture. Moving the ring overhead challenges your shoulders and trunk. Adding it to lower body movements like a reverse lunge or squat can give the workout just enough load to feel productive without making it intimidating.
Why the Bala Power Ring Works
The ring is useful because it is simple. It adds resistance, but it also changes leverage a bit depending on where you hold it. That means a front loaded squat feels different from a squat with no load. A press held away from the body feels different from a press close to the chest. Even moving it from one side of your body to the other can turn a basic core exercise into something that needs a little more control.
The goal is not to pretend the ring is a substitute for every other piece of equipment. It is not. If your goal is maximal strength, you will eventually need heavier resistance. But for home workouts, general strength, muscle endurance, and movement quality, quality of life, the Bala power ring can absolutely be useful.
It works especially well for people who want to:
- make bodyweight training a little harder
- add variety without overcomplicating the workout
- improve coordination and control
- build consistency with short, manageable sessions
And honestly, that is a lot of people.
A Few Form Notes Before You Start
Before getting into the workout, a couple of cues will help everything feel better.
Keep your shoulders out of your ears as much as you can. A lot of people grab equipment and immediately tense their neck and upper traps like they are trying to win a shrugging contest. Don’t do that.
When your knees are slightly bent, keep a micro bend instead of locking the joints out hard. That applies during standing positions, hinge movements, and transitions.
The Full-Body Bala Power Ring Workout
You can do this as a circuit for 2 to 4 rounds. Rest about 30 to 45 seconds between exercises if needed, and around 1 to 2 minutes between rounds.
1. Goblet Squat with the Bala Power Ring
Reps: 10 to 12
Hold the Bala power ring at chest height with both hands. Stand with your feet around hip-width to shoulder-width apart. Take a breath, brace your midsection, and sit down into a squat. Keep the ring close to your chest as you lower, then drive through your feet to stand back up. Think whole feet, flat on the ground. As you stand up, push your big toes into the ground.
This is a good opener because it gets your legs working right away and helps wake up your posture. Holding the ring in front also encourages you to stay a little more upright.
鈥婦on’t rush at the bottom or dive bomb into it. Think about sitting to your goal depth, and then starting the lift from there. That helps you not drop too fast into the squat.
2. Reverse Lunge
Reps: 8 to 10 per side
Hold the ring in front of your chest. Step one leg back into a reverse lunge, lower under control, then return to standing. Repeat all reps on one side or alternate sides. Either is fine.
When you step back with the right leg, think about dropping straight down instead of pitching your torso all over the place. Your front foot should stay grounded, and your front knee should track in a natural line over the foot.
Lunges are simple, but really effective! They challenge leg strength, balance, and control, which is part of why they are so useful.
If your balance feels shaky, shorten the range of motion at first. You do not need to hit a dramatic deep lunge to make it effective. Also, holding on is not cheating. Hold on for balance if you need!
3. Overhead Press
Reps: 10 to 12
Stand tall and hold the ring at chest level with both hands. Press it overhead, then lower it back down.
This is a great move for shoulders and upper-body, but it is also a core exercise whether people realize it or not. Once the resistance goes overhead, your trunk has to work to keep you from leaning backward.
At the top, keep the ribs from flaring. On the way down, stay controlled rather than letting the ring drop.
You may find that a slight bend in the knees and a firm stance helps. Again, keep that tiny tiny, like 2 degree angle bend in your knees instead of locking out.
You can also do these one arm at a time, if 10 pounds is an do-able weight for you.
Need more? Here’s a whole shoulder circuit with the Bala Ring!
Are you training at home, and need a fan for summer? Check these out! Best garage gym fans.
4. Bent-Over Row
Reps: 10 to 12
Hinge forward from the hips and hold the ring with both hands. Your back should stay long, your chest slightly open, and your knees softly bent. Pull the ring toward your torso, squeeze your upper back, and lower it with control.
This one is important because a lot of home workouts get very push heavy and forget about pulling strength. Rows help train the upper back, which are important for posture, shoulder health, and just generally not feeling folded over by your day.
Try not to shrug as you row. Think elbows back, chest still, not collapsing as you row.
5. Split-Stance Rotation Hold
Reps: 8 per side or 20-second hold
Step into a split stance and hold the ring straight out in front of you. Rotate it slightly toward one side of your body, then return to center. You can also hold it still and let your trunk work to resist movement.
This is where the workout starts to challenge your core in a rotational way. Instead of just doing crunches on the floor, you are learning how to stabilize while your limbs and load move in space.
Keep the movement small and controlled. It does not need to be exaggerated. Stay steady and do not let your hips wobble around.
6. Dead Bug Ring Press
Reps: 8 to 10 per side
Lie on your back and hold the ring above your chest. Bring your knees into tabletop. Press the ring upward to create tension, then slowly lower one leg while keeping your trunk steady. Bring it back up and switch sides.
This is one of the best core options in the whole workout because it teaches you how to control your pelvis and ribcage while your limbs move.
When lowering the leg, go only as far as you can without your back popping off the floor. Keep the press active the whole time.
It is easy to underestimate this one, but if you do it deliberately, it will benefit you. It’s very Pilates-esque.
7. Halo Around the Head
Reps: 6 to 8 each direction
Stand tall and move the ring in a slow circle around your head, switching directions after your reps.
This exercise works shoulder control, coordination, and trunk stability. It is not meant to be fast. Move carefully and keep your head and neck relaxed.
You may notice one direction feels much smoother than the other. That’s ok!
8. Glute Bridge Ring Reach
Reps: 10 to 12
Lie on your back with knees bent and feet flat. Hold the ring over your chest. Lift into a glute bridge, then reach the ring slightly toward the ceiling or slightly back behind you if your shoulders allow. Lower with control.
This gives you some posterior chain work and one more chance to train trunk control while your arms move.
Do not turn it into a huge back arch. Think ribs down, hips up, glutes working.
Note that these are very very light. If this is super silly light for you, you can skip this and do it at the gym when you have more weight available to you.
A Simple Way to Structure It
If you want an easy format, try this:
- 10 goblet squats
- 8 reverse lunge reps per side
- 10 overhead presses
- 10 bent-over rows
- 8 split-stance rotations per side
- 8 dead bugs per side
- 6 halos each direction
- 10 glute bridges
Do 2 to 4 rounds, depending on your energy and schedule.
That is enough for a solid session. It does not need to be more elaborate than that.
How to Make the Workout Harder
Once this starts to feel familiar, there are a few easy ways to progress it.
You can slow the tempo down, especially on the lowering phase. You can add a pause at the bottom of the squat or lunge. You can increase the number of rounds. You can reduce rest slightly. And you can combine movements, like doing a squat into an overhead press.
Progress does not always mean adding tons of weight. Sometimes it just doing the reps better, more deliberately, or making slight adjustments to your pgoram.
That is one reason people can get more out of Bala products than they expect. The equipment itself is simple, but simplicity is not a weakness when the programming makes sense.
Need some direct arm work? Check out this at home biceps routine.
Where Bala Bangles and Other Bala Products Fit In
There are several Bala products, and they’re all pretty. If you already have Bala bangles, you can use them alongside the ring for walking, light arm work, or some lower-body exercises. I would not pile every piece of equipment into every session just because you can, but there is room to mix things in. You’ll want to periodize, or rotate your workouts. NOT every session, but every 4-6 weeks most likely.
The Bala beam can also offer more options if you want a little more loading variety. But even if you only have Bala rings, you can still get a workout in because you have so many options. That is the whole point.
The best equipment is the equipment you will actually use.
Disclaimer: As an Amazon Associate I earn from qualifying purchases.
Final Thoughts on the Bala Power Ring
The Bala power ring is a cute little weight that that can make home training more structured, more engaging, and a little more challenging.
If you use it with control, pair it with good basic movements, and stay consistent, it can absolutely support effective full body strength workouts. Squats, rows, presses, rotation, core work, and a well executed reverse lunge go a long way.
Like I said, I use this pink one and I love it. You can find more here on Amazon: Bala Power Ring. Disclaimer: As an Amazon Associate I earn from qualifying purchases, but I want you to know I did buy and I do use this one. 馃檪
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you!聽If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 馃挭
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
