The majority of Pilates and yoga exercises where designed to strengthen and tone the muscles that are needed to properly support our spine. But for those looking to streamline their body and develop longer, leaner muscle, a simple mat routine may not be enough. That's why many yoga and Pilates enthusiasts have begun incorporating the use of resistance bands into their yoga and Pilates routines. The use of a resistance band will take your current fitness regimen to the next level, while yielding noticeable results.
One-Leg Circle
Begin face up with your legs extended out long on the floor and the resistance band wrapped around the balls of your feet. Extend your left leg towards the ceiling, adjusting the tension of the bands so that you feel a slight resistance. Rotate the left leg clockwise as you create circles with your leg. Complete 8 to 10 repetitions before rotating the leg counter-clockwise.
Frog
Begin by lying on your back and bringing both knees into the chest. Place the resistance band around the balls of your feet and press your heels together. Lift your head, neck and shoulders off of the floor, inhale and extend your legs out long until they are at a 45-degree angle with the floor. Complete 10 to 12 repetitions.
Clam
Begin by folding the band in half and placing it around both of your legs. Lie on one side of your body. Place the heels together, flex both of your feet and raise your knees off of the floor. Squeeze your glutes as you lower your legs back to the floor.
Scissors
To perform this exercise, lay out long on the floor and place the resistance band around the upper portion of your foot. Lift your head, neck and shoulders off of the floor and extend one leg towards the ceiling while leaving the other leg on the floor. Scissor the legs, bringing one leg towards your head while moving your other leg down towards the floor. Perform 8 to 10 repetitions on each leg.
References
- "The Ball and Band Exercise and Yoga Book: A Fun and Safe Workout to Stretch and Tone Your Muscles, Improve Balance and Posture, and Reduce Joint Pain"; Lori Newell; 2005
- "YogaBand: An Exciting and Challenging New Yoga Workout"; Lisa Wolfe; 2004
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