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01. Lying Hip Abduction
Lie back, knees bent, place the Pilates ring between them. Press knees together firmly, then relax. Repeat, focusing on hip and inner thigh strength with each squeeze.
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02
02. V-Sit with Ring Hold
Sit, legs out, ring in hands. Lift into a V shape, squeezing the ring. Hold, engaging your core, then lower. Strengthen core and balance in each V-sit hold.
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03. Front Biceps Curl
Stand, weight bands around forearms, elbows at 90 degrees. Curl hands to shoulders, then release. Strengthen your biceps with each focused curl.
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04
04. Front Punches
Stand, feet apart, alternate front punches with each arm. Engage your core, extend arms fully for a powerful workout. Feel the strength in every punch!
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05. Standing Leg Lifts with a Ball
Stand, arms up, tuck the ball between one knee and the opposite thigh. Lift the leg, squeeze the ball, lower with control. Strengthen and balance with each leg lift.
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06. Squat with Ball Squeeze
Stand wide, squeeze the Pilates ball with bent elbows. Squat deeply, then stand, maintaining the squeeze. Repeat for a combined squat and upper body workout.
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07
07. Lying Leg Lifts
Lie back, band mid-foot on your right leg, left leg flat. Hold the band ends, lift your straight right leg up, then bend and straighten at the knee. Repeat and switch legs.
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08. Banded Side Leg Raise
Loop the band above your knees, and stand by a wall for support. Keep your back straight, raise your right leg to the side to target glutes and hamstrings, then switch. Feel the lift!
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