Pilates Ring WORKOUT
Props required: Pilates Mat, Pilates Ring. Repeat each exercise 12 - 15 times. All stretches should be held a minimum of 20 seconds for all fitness levels. The last two repetitions
should be difficult, but attainable. Make sure to work each side of the body equally. Remember to breathe deeply and make slow, controlled movements during your workout.
Maintaining a straight spine and contracting your abdominal muscles are vital to performing a safe and thorough workout.
Hundred Roll Up
Start End Start End
Lie on back with knees bent above over mid chest looking at abdominals. Lie on back with straight legs. Hold beside head throughout squeezing
hips. Place circle between legs, Arms are straight along side of body. circle between palms with straight circle. Inhale as your reverse the
slightly above knees. Keeping low Pulse straight arms up and down arms above head. Inhale to prepare as direction and begin rolling spine back
back pressed into mat, flex neck so you about 3-4 inches as you breath in for 5 your tuck your chin towards chest. down onto mat. Exhale as you place
are in a crunch position. Bottom of counts and out for 5 counts. Repeat Exhale as you slowly peel your spine of each vertebra back down on mat with
shoulders remain on mat as you bend mat one vertebra at a time until you are arms stretched out above head.
in bending forward at waist. Arms stay Repeat.
Roll Like a Ball Obliques
Start End Start End
Sit with knees bend and find your onto your back maintaining a ball-like Lying on back with circle between bent your left knee. Rotate ribcage around
balance point. Hold on to your heels shape. Exhale as your contract your knees. Place hands behind head with spine with your hips secure on mat.
with your hands in front of you. Keeping abs and roll forward back to a balance elbows wide. Inhale to prepare, exhale Squeeze circle on each exhale.
your spine rounded, inhale as you roll position sitting up. Repeat. as you bring your right elbow towards Repeat on opposite side.
Arm Pulses Spine Twist
Start End Start End
Lie on your back with the ring between keeping your shoulder blades on the Sitting with legs straight and together Sitting tall, rotate to the right side with
your palms. Keeping your arms mat. Exhale as you squeeze. Repeat. extending in front of you. Hold circles three short exhale breathes. Return
straight, squeeze the ring together with one end against upper abs and the to center and repeat on the opposite
other with hands using bent arms. side.
Exercises have been designed by Shannon Kray of "Balanced Fitness Studio". Shannon is a BCRPA Certified Fitness Leader,
ACE Lifestyle & Weight Mgmt Consultant and Certified Pilates Mat Instructor. www.balancedfs.com
Always consult a physician before beginning any exercise regime.
The author, publisher, manufacturer and distributor disclaim any
liability from loss, injury, or damage, personal or otherwise, www.zenathletics.com
resulting from the above exercises.
© 2005 Zenzation Athletics Inc. & SCM Distributors Ltd.
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