It takes a few small preparations to add the benefits of using an elastic band, also called an exercise band or Theraband, to your home Pilates practice. Your favorite Pilates DVDs don't have to specifically instruct you in using the band during your exercise session in order for you to modify exercises to include it. Exercise bands come in varying weights or resistance levels. A medium-weight band is a good choice for all-around use by an experienced Pilates practitioner. Beginners can choose a lighter weight band and progress after several weeks of practice.
Rollover
Step 1
Place the band around the bottom of both feet and hold it with one hand at each end when your DVD prepares to move to the Rollover. Lie down on your mat on your back and pull your upper arms down to the mat next to you to get ready.
Step 2
Extend your legs away from you slightly and roll your spine up off the mat along with the DVD. Follow the DVD instructions for breathing and timing, but alter the arm position to extend your arms up and behind you as your legs roll over your head.
Step 3
Reverse the roll down through the spine. Maintain control and return the arms to the mat and the legs to the starting position. As noted by Ellie Herman in her "Pilates Prop's Workbook," the exercise band will assist the movements of your legs and spine in this exercise.
Step 4
Repeat the Rollover as many times as is directed on the DVD.
Side Leg Circles
Step 1
Wrap the middle of the elastic band around one foot and hold both ends of the band in one hand. Assume the side-lying position called for by your DVD instructor.
Step 2
Tug at the band to create a firm, taut line of elastic from your foot to your hand. Anchor your arm to your side and your hand in front of your chest or stomach.
Step 3
Complete the set of leg circles along with your DVD. The resistance of the band makes moving to the rear of the circles more difficult and frees up the hip flexors as you move to the front half of the circles.
Step 4
Turn to the other side to set up for the other leg when the DVD tells you. Complete the full set of circles in both directions with both legs.
Corkscrew
Step 1
Push both balls of your feet into the middle of the band and extend your legs. Roll down onto your back on the mat, bring your upper arms down to your side and connect them firmly to the mat to prepare for the Corkscrew.
Step 2
Inhale and exhale as you circle your legs in Corkscrew at the same pace as your DVD instructs. Increase the size of your circles if possible. Brooke Siler lists Corkscrew as an advanced exercise in "The Pilates Body," however the band relieves some of the stabilizing work of the deep abs and back to allow for increased range of motion.
Step 3
Reverse directions and continue to follow the cues given on your DVD until you have finished the entire set.
Tips and Warnings
- Always check with your doctor before you start a new exercise regimen.
- Check your band for nicks or small tears before use to avoid ripping it and having it snap back at you.
Things You'll Need
- Pilates or yoga mat
- 60-inch exercise band
References
- "The Pilates Body"; Brooke Siler; 2000
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
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