6
2.6 Side Press
1.
Stand with your feet on the floor shoulder width apart.
2. Place one side of the Home Exercise Pilates Ring against your right hip with the Home
Exercise Pilates Ring parallel to the floor.
3.
Place your palm flat on the outside of the ring with your elbow slightly bent.
4. Pulse the Home Exercise Pilates Ring in towards your hip 8–10 times then release.
5. Repeat for 2-3 Sets on each side.
2.7 Bridge with Pilates Ring
1.
Lay with your back on the floor with your knees bent and feet flat on the floor hip-width
apart.
2. Place the Home Exercise Pilates Ring between the thighs, just above the knees.
3. Squeeze in on the ring so your knees and ankles are aligned and lift the pelvis up to
bridge position.
4. Pulse the Home Exercise Pilates Ring 8–10 times then release.
5. Repeat for 2-3 Sets
2.8 Bridge Pulses with Outer Pilates Ring
1.
Lay with your back on the floor.
2. Thread both your feet through the Home Exercise Pilates Ring.
3. Place the Pilates Ring with the pads just above the knees on the outside of the thighs.
4.
Bend your knees keeping your feet flat on the floor wider than hip-width apart, until
knees and ankles are aligned.
5. Lift pelvis up to bridge position and then drop tailbone down, as if sitting in a chair.
6. Lift back up into bridge position whist pressing out on the Home Exercise Pilates Ring.
7. Repeat 8-10 times then release.
8. Repeat for 2-3 Sets
