Here are three additional quick and easy exercises with your Pilates Fitness Circle:
1 - Strengthen the outer hips. For the outer hip press, lie on your back and put the ring around your legs at the knees. Knees should be bent up. Press out on the ring with your knees. Do 10 repetitions.
2 - Do the standing chest press. Stand for this exercise. Hold the ring in the hands with the arms straight and the hands at thigh level. Using your hands, press inward on the ring 10 times while raising the arms to extend straight out from the body. Press inward on the ring with the hands 10 times while lowering the ring to the starting position. Do 10 repetitions.
3 - Execute the swan. The swan targets the shoulders and back extensors. Lie prone on the mat with arms reaching forward on the floor. Hold the ring horizontally, like a halo above your head. Lift your arms, head and torso in unison while pressing the ring together with the hands. Lift your legs just after lifting the upper body, squeezing your legs together. Lower your body and do 9 more repetitions.
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You've got your new Pilates fitness circle and are excited to discovering how easy and fun it can be. Here are three quick and easy exercises you can start with today.
1 - Work the hip adductors. Lie on your side with your body straight. Place your bottom leg, just above the ankle, on the inside of the ring. Place your top leg on top of the ring. Press your top leg down for 3 to 5 counts. Release and repeat for 9 more repetitions. Move your top leg to the inside of the ring. Lift the top leg up for 3 to 5 seconds. Release and repeat for 9 more repetitions.
2 - Perform supine ankles. The Supine ankles exercise strengthens the hip adductors and enhances pelvic-lumbar stabilization. Lie on your back with your hands at your sides. Raise your legs and bend at the knees to form a 90-degree angle with your legs. Place the ring between your legs, just above the ankles. Extend your legs to form a 60-degree angle between the thighs and the floor. Squeeze your legs together repeatedly, pumping the ring between your legs. Bring your thighs back up. Perform 9 more repetitions.
3 - Do overhead arms. The purpose of the arm overhead is to strengthen the pectoral muscles. Stand or kneel and hold the ring between your hands with the arms fully extended overhead. Press the ring inward, keeping the elbows firm. Repeat 10 times.
Enjoy! Please comment if you have a favorite, easy work out that you love.
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