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Pilates Ring Exercises - Double Leg Drop
Starting Position:
The Exercise:
Starting Position:
lie on you back on the mat with your lower back in neutral spine. With the Pilates ring held firmly between you ankles, inhale to bring your legs up to 90 degrees to the floor. Have your arms placed by your side on the mat as this will help with balance and stability.
The Exercise:
Inhales as you slowly lower both legs to the floor, then exhale as you bring both legs back up to 90 degree's - the starting position. Maintain form pressure on the Pilates ring throughout the exercises. Make sure your legs stay extended throughout the exercises - don't bend you knee's. Also ensure you don't hyperextend your lower back as you lower your legs, if you can't maintain neutral spine don't lower legs as far down to the floor. Repeat 6-8 times.
Tips:
- you can adjust the intensity of the exercise by how far you bring your legs down. The lower to the floor your legs go the harder the exercises
- to make the exercise more challenging, squeeze harder on the ring as you lower your legs to the floor.
lie on you back on the mat with your lower back in neutral spine. With the Pilates ring held firmly between you ankles, inhale to bring your legs up to 90 degrees to the floor. Have your arms placed by your side on the mat as this will help with balance and stability.
The Exercise:
Inhales as you slowly lower both legs to the floor, then exhale as you bring both legs back up to 90 degree's - the starting position. Maintain form pressure on the Pilates ring throughout the exercises. Make sure your legs stay extended throughout the exercises - don't bend you knee's. Also ensure you don't hyperextend your lower back as you lower your legs, if you can't maintain neutral spine don't lower legs as far down to the floor. Repeat 6-8 times.
Tips:
- you can adjust the intensity of the exercise by how far you bring your legs down. The lower to the floor your legs go the harder the exercises
- to make the exercise more challenging, squeeze harder on the ring as you lower your legs to the floor.
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