The method of application of pilates ring

Author：DEEPDate：2020-9-7

The method of application of pilates ring

Start: Place the outer ring pad on the inside of your knees. Lie on the ground with your legs bent, feet flat on the floor, away from your hips, arms straight on the ground, away from your sides.

Finish: Exhale while squeezing the inner thighs with the knees inward. Keep your feet and arms on the ground and keep your hips and abdominal muscles tight. Slowly reduce the squeeze force and return to the starting position.

Thigh squeeze-hip lift

Start: Place the outer ring pad on the inside of your knees. Lie on the ground with your legs bent, feet flat on the floor, away from your hips, arms straight on the ground, away from your sides. Raise your hips slightly.

Finish: Exhale while applying pressure to the knees, squeezing the inner thighs and buttocks. Keep the buttocks lifted, feet and arms on the ground, buttock and abdominal muscles tense. Slowly reduce the pressure and return to the starting position. Note: When repeating the exercise, the hip sinks closer to the ground.

Thigh squeeze-leg lift

Start: Place the outer ring pad on the inside of your knees. Lie on the ground with your legs bent, feet flat on the floor, away from your hips, arms straight on the ground, away from your sides. Lift and straighten one leg while slightly lifting the hips off the ground.

Finish: Exhale while applying pressure to the knees, squeezing the inner thighs and buttocks. Keep your hips and legs raised, with one foot and arms on the floor, and tight hip and abdominal muscles. Slowly lower the hips and legs, release the pressure, and return to the starting position.

Note: When repeating the exercise, bend your legs, lower your hips, and place your feet on the ground to reduce difficulty.