Bridge Pulses with Outer Ring
Start laying on back and thread both feet through the Pilates ring. Place the pads above the knees on the outside of thighs. Bend knees, bring feet flat on floor, wider than hip-width distance apart, until knees and ankles are in line. Lift pelvis up to bridge position and then drop tailbone down, as if sitting in a chair.
Lift right back up to the bridge, pressing out on the ring the whole time. Keep the movement isolated by flexing and extending at your hips. Lower and lift for one set then lower pelvis back down to the floor.