Pilates offers an effective means to tone and strengthen your body from head to toe. Adding stretch bands to your Pilates workout makes the exercises even more effective. The stretch bands add just enough resistance to challenge your muscles while still allowing your joints to move through a full range of motion. Pilates stretch band exercises offer a gentle and efficient way to increase the intensity of your workout and get better results.
Hamstring Stretch
The hamstring stretch is useful for mobilizing the hip and knee joints. Lie on your back with your spine and pelvis in a neutral position. Bend your knees and keep your feet flat on the floor. Raise your right leg and place the stretch band around the sole of your right foot. Grip the ends of the band with both hands. Keeping your leg bent, stretch your thigh to the ceiling until you feel a stretch. Hold the stretch for 15 seconds. Then gently push through your heel to completely straighten your leg and hold there for 15 seconds. Repeat both steps of the stretch on your left leg.
Leg Circles
Leg circles performed with a stretch band improve strength and stabilization of the hip joint. Lie on your back with one leg extended and flat on the mat and the other leg bent. Place your stretch band over the sole of the foot on your bent leg and then extend the leg straight up until you feel a stretch in the back of your thigh. Pull your belly button into your spine and engage your core muscles. Keeping your torso, hips and bottom leg stable, begin to move your extended leg in a clockwise circular motion. Perform eight circles and then switch directions and perform eight more circles. Bend your leg and remove the stretch band. Repeat the exercise, going in both directions, on your other leg.
Forward Stretch Band Pull
The forward stretch band pull strengthens the front of your shoulders, improves your posture and works your core. Sit tall on a chair or stool with your legs spread hip-width apart. Place the stretch band around the back of your hips and hold the ends of it with both hands. Rest your hands on your thighs and ensure that the band is loose before you begin. Pull your belly button into your spine and stabilize your core. Keeping your shoulders down, slowly stretch the band forward as far as possible. With control, return to the starting position. Perform eight repetitions of this exercise.
Backward Stretch Band Pull
The backward stretch band pull strengthens the back of your shoulders while engaging your core and back. Sit tall on a chair or stool with your legs spread hip-width apart. Place the stretch band around your knees and hold it loosely to your sides at about the middle of your thighs. Slowly, push your hands down and out and, keeping your arms extended, gently pull back. With control, return to the starting position. Perform eight repetitions of this exercise.
Lateral Row
Lateral rows strengthen your back and shoulders and improve your core stability. Sit tall on your mat with your legs extended and your toes pointing toward the ceiling. Loop your stretch band around the soles of your feet and hold the ends in your hands. Pull your belly button into your spine and contract your core. With each arm, slowly pull on the band until your elbows are bent and as far back as is comfortable. With control, return to the initial position. Perform eight repetitions.
References
- "Pilates Fitness Training for Body and Soul"; Antje Korte; 2004
- Pilates-Back-Joint-Exercise: Pilates Band Exercises
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