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Pilates Ring

Bridge Pulses with Outer Ring

Bridge Pulses with Outer Ring

A.

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.

B.

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.

Bridge with Outer Ring

Bridge with Outer Ring

A.

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 press out on the ring until you feel your "saddle bags" activate. Continue pressing and releasing for one set then lower pelvis back down.

Bridge Pulses with Ring

Bridge Pulses with Ring

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Place Pilates ring in between thighs, just above knees. Squeeze in on ring, so that knees and ankles are lined up. Lift pelvis up to bridge position then drop tailbone down, as if sitting in a chair.

B.

Lift right back up to the bridge, squeezing the ring the whole time. That's one rep. 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.

Bridge Squeezes with Ring

Bridge Squeezes with Ring

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Place Pilates ring in between thighs, just above knees. Squeeze in on ring, so that knees and ankles are lined up. Lift pelvis up to bridge position.

B.

Squeeze in on the ring, then release the ring. That's one rep. Continue squeezing in and out to complete reps. Lower pelvis back down between sets.