Copyright Pilates-Ring.net 2011
Pilates Ring Exercises - The Hundreds
Starting Position:
The Exercise:
Starting Position:
Lie on you back with arm by your side and the Pilates ring held firmly between your ankles
The Exercise:
Inhale. As your exhale lift your arms so they are a few inches off the floor, and lift both legs to about 45 degrees to the floor, holding the ring firmly between your ankles. You can lift your legs higher or lower to adjust the intensity of the exercise. Inhale for 5 small breaths as you pump your arms up and down quickly 5 times, then exhale for 5. Repeat this 10 times (hence 'The Hundreds') then slowly return down to the starting position.
Tips:
Be careful not to hyperextend your lower back as you lift your legs, maintain neutral spine throughout the exercise
Make sure your shoulders stay relaxed, imagine pulling your hands towards your feet throughout the exercise
If you feel your neck straining, you can do the exercise without lifting your head off the floor
Lie on you back with arm by your side and the Pilates ring held firmly between your ankles
The Exercise:
Inhale. As your exhale lift your arms so they are a few inches off the floor, and lift both legs to about 45 degrees to the floor, holding the ring firmly between your ankles. You can lift your legs higher or lower to adjust the intensity of the exercise. Inhale for 5 small breaths as you pump your arms up and down quickly 5 times, then exhale for 5. Repeat this 10 times (hence 'The Hundreds') then slowly return down to the starting position.
Tips:
Be careful not to hyperextend your lower back as you lift your legs, maintain neutral spine throughout the exercise
Make sure your shoulders stay relaxed, imagine pulling your hands towards your feet throughout the exercise
If you feel your neck straining, you can do the exercise without lifting your head off the floor
Pilates-ring.net
