Copyright Pilates-Ring.net 2011
Starting Position:
The Exercise:
Starting Position:
Lying down on the mat on your side. Your shoulders, hip and feet should be in a straight line. Place your feet inside the Pilates ring. Throughout the exercise your bottom leg and the ring shouldn't leave contact with the floor. Try to maintain neutral spine throughout the exercises, and your hips shouldn't roll forwards or backwards.
The Exercise
Inhale as you move your upper leg upwards against the Pilates circle, pushing up towards the ceiling. Use your bottom leg to hold the circle against the floor. Hold for 3 seconds, then exhale to take the pressure off the ring. Repeat 6-8 times.
Tips:
- Make sure you maintain neutral spine throughout the exercise and your hips/pelvis shouldn't move/roll forwards and backwards.
Lying down on the mat on your side. Your shoulders, hip and feet should be in a straight line. Place your feet inside the Pilates ring. Throughout the exercise your bottom leg and the ring shouldn't leave contact with the floor. Try to maintain neutral spine throughout the exercises, and your hips shouldn't roll forwards or backwards.
The Exercise
Inhale as you move your upper leg upwards against the Pilates circle, pushing up towards the ceiling. Use your bottom leg to hold the circle against the floor. Hold for 3 seconds, then exhale to take the pressure off the ring. Repeat 6-8 times.
Tips:
- Make sure you maintain neutral spine throughout the exercise and your hips/pelvis shouldn't move/roll forwards and backwards.
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