Pilates Ring Stability — Extended Collection PILATES 005

A 20-minute intermediate Pilates session focused on pilates ring stability. Includes timed warm-up, controlled movement blocks and cool-down. Modify range and r

Duration

20 min

Difficulty

intermediate

Equipment

mat, pilates ring, small ball

Muscle groups

back, chest, core, glutes, hips, inner thighs, obliques

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 2 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Scissors

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Alternate straight legs with pelvis stable and neck relaxed. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Pilates Ring Inner Thigh Squeeze

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Squeeze ring between thighs gently while breathing evenly. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Small Ball Bridge

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Hold soft ball between knees during slow glute bridges. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Half Roll Back

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Sit tall and roll pelvis back until abdominals engage then return. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Single Leg Stretch

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Alternate knee pulls while maintaining a supported trunk curl. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Side-Lying Leg Lift

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Lift top leg slowly without tipping hips backward. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Swimming Prep

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Lie prone and lift opposite arm and leg a few centimeters. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Mermaid Side Bend

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Sit comfortably and reach one arm overhead to lengthen side body. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Cool-Down and Gentle Mobility

    1 sets · 2 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.