Things You'll Need:
- Floor mat
- Comfortable clothes
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Step 1
Stand or sit and hold the handles on either side of the Pilates ring. Squeeze the ring as if you were trying to collapse it to the center. Hold the position for as long as you can, and then repeat 10 times. This exercise helps build the pectoral muscles and the upper arm muscles as well as strengthen the torso or core of the body.
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Step 2
Try the V-Up, another core exercise. Grasp the handles on the outside of the ring and lie back on the mat with your arms overhead and legs straight out. Bring the arms and legs up and forward while exhaling, bringing the body into a "V" formation. Keep the abdominals tight and lie back into the original position. Repeat the exercise 10 times. This exercise strengthens the arms, legs and abdominal muscles.
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Step 3
Do the thigh-squeeze-hips-up, a great lower body exercise that lets you target more than one muscle at a time. Position the Pilates ring so that the handles are between the knees. Lie on your back with your knees apart and your feet flat on the floor no more than the width of your hips. The arms should be on the floor at your sides. Press the knees inward, squeezing the thighs and buttocks as if you are trying to collapse the ring. Release the hold slowly and repeat for 10 repetitions. This exercise is meant to tone the hips, thighs, buttocks and abdominals.
