Pilates exercises, designed to strengthen your body's core abdominal and lower back muscles, can help you build strength, lengthen your muscles and improve your posture, says the American Council on Exercise. While many Pilates movements rely on your body weight for resistance, others use resistance tubing, also called resistance bands, to work your muscles.
Traveling Squats
Traditional squats work your glutes, quads, hamstrings and calves. John Boyd, group fitness director at Chelsea Piers Sports Center recommends adding a lateral motion to work your outer thighs as well. Stand with your feet hip-width apart, and tie a resistance band securely around your ankles. Step out to one side as far as you can, and bring your feet together again. Lift the leg you stepped with up to your side as high as you can. Keep your body straight. Repeat with the other leg.
Triceps Push-Ups
Triceps push-ups work your triceps, chest and abdominal muscles. Adding a resistance band to the exercise intensifies the movement. Lie face-down on the floor with a resistance band across your back and your hands directly beneath your shoulders, each hand holding one end of the band. Push yourself up into a modified push-up position, with your arms extended and your knees on the floor. Your back and upper legs should form a straight line. Scoot your hands in until they sit 5 inches apart. Slowly lower your chest toward the floor, keeping your elbows tucked in toward your body. Return to the starting position.
Pelvic Push
The pelvic push, sometimes called the bridge, works your abs, glutes and hamstrings. Lie on the floor with your knees bent and your arms at your sides. Hold the resistance band across your hips, gripping one end with each hand. Push your hips up toward the ceiling, lifting your butt and back off the floor. Hold the position for a moment before lowering your body back down.
Lateral Raise and Row
The lateral raise portion of this motion works your deltoids, or shoulder muscles, while the row portion targets the muscles of your mid and upper back. Stand with your feet hip-width apart and one a few inches in front of the other. Stand on the resistance band with your back food, and hold the end of the band with the hand on the same side of your body. Lean forward about 45 degrees, keeping your back straight. Slowly lift the end of the band until your arm is at the same height as your shoulder, and hold the position briefly. With your arm still at shoulder level, pull your elbow back as if rowing a boat. Return to the starting position. Repeat with the other arm. (Ref. 3)
Bicep Curl
The bicep curl, typically performed with either dumbbells or a barbell, may be replicated with a resistance band instead. Stand with your feet hip-width apart and the balls of your feet on the band. Make sure you have an even length of tubing on each side. Grab an end of the band in each hand, and let your arms hang at your sides, palms facing forward. Keeping your upper arm still, pull the bands up toward your shoulders. Squeeze your bicep at the top of the curl, and return to the starting position. (Ref. 4)
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