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Starting Position:
The Exercise:
Starting Position:
Lying on the mat, have your feet flat on the floor and knees bent to 90 degrees. Place the circle between you knees and apply a moderate squeeze. Try to maintain firm equal pressure on the ring throughout the exercise. Have your arms down by your side.
The Exercise
Inhale as you squeeze the gluteal (butt) muscles and push through your legs, lifting you hips off the mat. Exhale as you slowly return to the starting position. Try to maintain equal pressure on the ring and do the exercise in a slow controlled manner. Repeat 6-8 times.
Tips:
- To make the exercise more challenging try doing it with your arms crossed over your chest, or add a 2-3 second pause at the top of the lift, then slowly return to the starting position.
Lying on the mat, have your feet flat on the floor and knees bent to 90 degrees. Place the circle between you knees and apply a moderate squeeze. Try to maintain firm equal pressure on the ring throughout the exercise. Have your arms down by your side.
The Exercise
Inhale as you squeeze the gluteal (butt) muscles and push through your legs, lifting you hips off the mat. Exhale as you slowly return to the starting position. Try to maintain equal pressure on the ring and do the exercise in a slow controlled manner. Repeat 6-8 times.
Tips:
- To make the exercise more challenging try doing it with your arms crossed over your chest, or add a 2-3 second pause at the top of the lift, then slowly return to the starting position.
Pilates Ring Exercises - Bridging
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