Doing the Pilates Hundred with a Pilates Ring between your shins will add to the intensity of this starter Pilates exercise. In addition to the exercise listed below, I have also seen this exercise done with legs bent and the ring is placed between the thighs, just above the knees. Align your knees directly above your hips and your knees bent at a 90-degree angle with your shins parallel to the floor.
Or try it this way with the ring between your shins and as you strengthen and progress, begin lowering your legs at a straight angle to increase the intensity.
Add holding a Pilates ring between your shins to your Pilates hundred and you add an inner thigh workout to already challenge abdominal exercise. Pay attention to the muscular feedback the ring gives you through your legs into your core.
- Lie on your back with your legs bent in tabletop position, shins and ankles parallel to the floor. Put the magic circle upright between your shins.
- Inhale. Exhale: Nod your chin slightly toward your chest and using your abs, curl your upper spine up off the floor. Keep your shoulder blades settled in your back. Your gaze is down into the scoop of your abdominal muscles.
- Stay here and inhale.
- Exhale: Deepen the scoop of the abs, extend your legs toward the ceiling, and your arms toward the wall in front of you.
If you can, lower your legs to where the wall and ceiling meet.
Your legs should only be as low as you can go without shaking and without your lower spine coming off the mat. If you are more advanced, lower your legs more.
Your arms extend straight and low, just a few inches off floor, with the fingertips reaching for the far wall.
- Hold your position.
Breathe in for 5 counts and out for 5 counts. As you breathe, pump your arms up and down a few inches in a controlled manner.
Remember, it is the abdominal muscles that should be doing all the work — not your neck and shoulders.
- Do a cycle of 10 full breaths.
Keep your abs scooped, your back flat on the floor, and your head an extension of your spine with the gaze down.
- To finish: Keep your spine curved as you bring your knees in toward your chest. Grasp your knees for support as you release your upper spine and head to the floor.