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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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Spine Stretch Forward

Take a seat on a mat and extend your legs straight forward with your feet flexed.
Move your legs apart to rest on the outside edge of the mat.
Set one handle of the ring on the floor and place your hands on the top handle like a steering wheel.
With straight arms, begin to press on the circle using just your arms.
Next, squeeze the circle and hold. Begin to round forward with your head, neck, and chest simultaneously. Engage your core as you round forward.
Maintain about a tangerine distance between your chin and chest to keep your airway open. Your lower body should remain stable and firm during the move. Only your spine is actively moving.
If you have a hard time maintaining straight legs, you can sit on a pillow or rolled-up edges of your mat to ease the tension on the back of the legs.
Try doing 10 pumps while sitting upright, then hold to do 10 abdominal pulses.
Do three sets, and for a bonus challenge, hold steady in the crunch for 10 seconds.

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