How To Use The Yoga Pilates Circle

Pilates circle, the official name should be "resistance ring", also many people called "yoga circle".

Method / Step
I. Exercise instructions
Perform a 5-10 minute rhythmic warm-up before each workout.
-Complete 1-3 sets of your choice of exercises, 5-10 repetitions each. 
-Rest at least 30-60 seconds between each set of exercise movements.
 -Exercise all areas of the body (upper body, lower body, midsection) with the same number of repetitions to avoid uneven muscle workouts.
-If you are unable to complete five repetitions, rest longer between each set or do not use a Pilates ring during the repetitions.
-If moderate to maximum muscle fatigue cannot be achieved, perform ten repetitions with shorter rest periods between sets.
 -For optimal results, perform each exercise a maximum of 2-3 times per week.
 -Adequate rest of 24-48 hours can be taken between each Pilates circuit workout.

II. Middle - Sit-ups
 Start: Place the fingertips of both hands on the outside of the Pilates circle and gently lift the circle up. Lie on your back with your legs bent and feet flat on the floor. Raise your arms straight above your head with your thumbs pointing down. 
Finish: While exhaling, extend your arms straight out to the diagonal front, driving your upper body to sit up. The movement is completed when the arms are raised above the head and looped just above the knees. Keep your arms straight, feet off the ground and abdominal muscles tense. Slowly return to the starting position. 
Variation: To reduce the difficulty, bend the arms and ring above the chest. V-shaped sit-ups 
Start: Place the palms of both hands lightly on the outside of the Pilates circle. Straighten your legs, hook your toes and lie on your back with your feet together on the floor. Straighten your legs, tickle your toes and place your feet together on the floor. Raise your arms above your head with your thumbs pointing down.
Finish: Exhale while arms are extended straight out to the diagonal, while legs are extended straight up. Finish with your hands above your head, looped above your hips, and your body in a v-shape. Keep your back and legs straight and your abdominal muscles tense. Slowly return to the starting position.
Modification: To make it less difficult, bend the legs and arms and place the rings above the chest.

III , the upper body - chest squeeze 
Start: Place the palms of your hands on the outside of the ring. Sit on the floor with legs bent, back straight, feet together and flat on the floor. Extend your arms in front of your chest, elbows slightly bent, thumbs pointing up.
 Finish: while exhaling, press your hands firmly inward and squeeze your chest. Keep the wrists fixed, the back straight, and the abdominal muscles tense. Slowly reduce the squeezing force and return to the starting position. 
External pull Start: Grasp the inner circle pad with the thumbs and fingertips of all four limbs. Sit on the floor with your legs bent, back straight, and feet together and flat on the floor. Extend your arms in front of your chest with both elbows straight and the inner palms of your hands facing each other.
 Finish: while exhaling, pull the rings outward, bend your elbows slightly and squeeze your shoulder blades. Keep your wrists fixed, your back straight, and your abdominal muscles tense. Slowly decrease the pull and return to the starting position. 
Pull down Start: Grasp the inner pad of the ring with your thumbs and fingertips of all four limbs. Sit on the floor with your legs bent, back straight and feet together and flat on the floor. Extend your arms directly above your head, palms facing each other. 
Finish: while exhaling, pull the ring outward, bend your arms and pull down until the ring is slightly above your head. Keeping the elbows bent and wrists fixed, squeeze the shoulder blades. Slowly decrease the tension, straighten your arms and return to the starting position.

IV, the lower body - thigh squeeze 
Start: Place the outside of the circle pad on the inside of both knees. Lie on the floor with your legs bent, feet flat on the floor, away from your hips, and your arms straight on the floor, away from your sides. 
Finish: Exhale while squeezing your inner thighs inward at the knees. Keep your feet and arms off the floor and your glutes and abdominal muscles tense. Slowly reduce the squeeze and return to the starting position. 
Thigh Squeeze - Hip Lift 
Start: Place the outer circle mat on the inside of both knees. Lie on the floor with your legs bent, feet flat on the floor, away from your hips, and your arms straight on the floor, away from your sides. Lift your hips slightly.
Finish: Exhale while applying inward pressure to the knees, squeezing the inner thighs and hips. Keep the hips lifted, feet and arms on the floor, and hip and abdominal muscles tense. Slowly reduce the squeeze and return to the starting position. Note: Repeat the exercise with the hips sinking closer to the floor. 
Thigh Squeeze - Leg Raise 
Start: Place the outside of the circle pad on the inside of both knees. Lie on the floor with your legs bent and feet flat on the floor away from your hips and your arms straight on the floor and away from your sides. Raise and straighten one leg while slightly lifting the hips off the floor. 
Finish: Exhale while applying inward pressure to the knee, squeezing the inner thighs and glutes. Keep hips and legs raised, one foot and arms on the floor, and hip and abdominal muscles tense. Slowly lower the hips and legs to release the pressure and return to the starting position. 
Note: Repeat the exercise with bent legs, lowered hips, and feet on the floor to reduce difficulty.