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A Little Goes a Long Way With These 5 Trainer-Approved Pilates-Ring Exercises

A Trainer-Approved Pilates-Ring Workout For Full-Body Toning

A Little Goes a Long Way With These 5 Trainer-Approved Pilates-Ring Exercises

July 4, 2020 by Lauren Pardee

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Bridging

Lie down on your back with your knees bent and your feet flat on the floor. Bring your feet a comfortable distance toward your butt.
Take the Pilates ring and place it on the inside of your inner thighs. Try to avoid placing it on your knee joints.
Start by squeezing and releasing the ring with your thighs to feel the tension (the ring should look like an oval), then hold the squeeze.
Move into a bridge by tucking your tail inward, imprinting your lower back onto the floor, and peeling off the floor one vertebrae at a time. (When your hips lift, your knees should be just above your ankles and perpendicular to the floor.)
Lift to a nice, long neutral line and hold at the top. If your ribs are flaring open to the sky, pull them down.
Hold at the top of the bridge while pulsing the ring with your thighs.
Maintain about a tangerine distance between your chin and chest to keep your airway open. Make sure you have space under your neck, and you are resting on your back just between your shoulder blades.
Do three sets with 10 reps each. For a bonus challenge, hold the bridge for 10 seconds during each set.

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