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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 hold yourself in the air. Inhale again and slowly lift on leg up in the air to approx. 45 degrees to the mat, then exhale to bring the leg down. Repeat on the other leg, then lower your hips to the ground. Repeat 6 times.
Tips:
- It is important to maintain pelvic stability when lifting one leg off the mat, ensure your hips don't sway or drop on the side the leg is being lifted, the only thing that should be moving is your knee.
- To make the exercise more challenging try doing it with your arms crossed over your chest
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 hold yourself in the air. Inhale again and slowly lift on leg up in the air to approx. 45 degrees to the mat, then exhale to bring the leg down. Repeat on the other leg, then lower your hips to the ground. Repeat 6 times.
Tips:
- It is important to maintain pelvic stability when lifting one leg off the mat, ensure your hips don't sway or drop on the side the leg is being lifted, the only thing that should be moving is your knee.
- To make the exercise more challenging try doing it with your arms crossed over your chest
Pilates Ring Exercises - Bridging Progression
Pilates-ring.net
