SPRI PILATES POWER RING Instructions

CORE
Sit Up
Start:
Hold outside
pads lightly with
tips of fingers.
Lie on back with
legs bent and feet flat on the
floor. Extend arms overhead
with thumbs pointing down-
ward.
Finish:
While exhaling, reach
up and forward with arms
straight, bringing upper body up
to a sitting position. Finish with
hands elevated above head and
the ring above knees. Keep
arms straight, feet on the floor, and abdominal mus-
cles tight. Slowly return to start position.
Modification: To decrease difficulty, bend arms and
position ring above chest.
Full V-Up
Start:
Hold outside pads
lightly between
palms of hands.
Lie on back with
legs straight, toes
pointed, and feet
together. Extend
arms overhead
with thumbs point-
ing downward.
Finish:
While exhaling,
reach up and forward with
arms straight, while simul-
taneously lifting legs
straight upward. Finish with
hands elevated above
head, ring above hips and the body in a "V" position.
Keep back and legs straight with abdominal mus-
cles tight. Slowly return to start position.
Modification: To decrease difficulty, bend legs
and arms, and position ring above chest.
EXERCISE
INSTRUCTIONS
•
Perform 5-10 minutes of rhythmic movement
warm-up activities before each exercise session.
•
Complete 1-3 sets of 5-10 repetitions of each
exercise selected.
•
Rest a minimum of 30-60 seconds between
each exercise set.
•
Perform an equal number of exercise repetitions
with each exercise for each body region (upper,
lower, core) to avoid the development of muscle
imbalances.
•
If unable to complete (5) exercise repetitions,
rest for a longer period of time between exercise
sets or eliminate using the Pilates Power Ring™
for the remaining repetitions.
-OR-
•
If unable to achieve moderate to maximal
muscular fatigue following the completion of
(10) exercise repetitions, rest for a shorter
period of time between exercise sets.
•
Perform each exercise a maximum of 2-3 times
per week for optimal results.
•
Allow 24-48 hours of complete rest between
each Pilates Power Ring™ exercise session.
Call our toll-free number or visit
our website for more information
on SPRI® Products or to receive
your SPRI® catalog.
SPRI ® Products, Inc.
1600 Northwind Blvd.
Libertyville, IL 60048
800-222-7774
www.spriproducts.com
SPRI is a registered trademark of SPRI Products, Inc.
Pilates Power Ring is a trademark of SPRI Products, Inc.
PILATES
POWER RING
INSTRUCTION CHART
Developed by Melissa Walker
IMPORTANT!
Please read the instructions below prior
to using the Pilates Power Ring™!
• Avoid squeezing the Pilates Power Ring™
beyond its capacity. DO NOT attempt to
press the ring together!
• Always perform general warm-up activities prior
to performing Pilates Power Ring™ exercises.
• Perform only the exercises as shown in this
chart, or other SPRI ® informational resources.
• Mimic each exercise 1 to 2 times without the
Pilates Power Ring™ to insure correct form
and technique.
• Perform exercises in a slow and controlled
manner.
• Keep abdominal muscles tight while perform-
ing exercises.
• Avoid straining or holding breath while
performing exercises. Keep exhale breathing
long and controlled.
• Perform exercises with bent, versus straight
legs for increased comfort to the spine.
• Discontinue any exercise that is uncomfort-
able or causes pain.
• Consult your physician before beginning any
type of exercise program.
™