How To Do Pilates With Exercise Bands

There are a number of good reasons for using an exercise in your Pilates workout. In some cases, the band will make the exercise more challenging. In others, it will assist you in performing some of the more challenging Pilates exercises.

Step 1

Purchase a set of exercise bands. Bands are color-coded for resistance. Since they are not expensive, it's best to purchase a few different colors, so that you can use a more challenging band as you progress. Bands should be at least 24 inches long.

Step 2

Perform the Pilates roll-up. For most people, the roll-up is easy on the way down and challenging on the way up. The exercise band adds challenge on the way down and assists you on the way up. Sit on the floor with your legs straight. Wrap the band around your feet, and crisscross it to keep it in place. Dorsi-flex your feet, which means that your toes should be curled towards your shins. Inhale to prepare. As you exhale, bend your elbows and squeeze your shoulder blades together. Simultaneously, roll back to the floor, one vertebra at a time. When you reach the floor, inhale and perform a small nod of the head. As you exhale, contract your abdominal muscles, straighten your arms and roll back up to a seated position.

Step 3

Perform leg circles. Lie on your back . Straighten your left leg and let it rest on the floor. Lift your right leg, and straighten it so that your foot is facing the ceiling. Wrap the band around your foot, and hold both ends with your left hand. Then, place your left elbow firmly on the floor. Imagine that there is a quarter on the ceiling. Inhale to prepare. As you exhale, make five clockwise circles with your leg, as if you were tracing the quarter. Then, inhale again, and make five counter clockwise circles. Repeat on the other leg. Do not let your elbow leave the floor.

Step 4

Perform the Pilates tree. This exercise uses the same position as the leg circle. However, instead of holding the band with one hand, you will use both hands. The exercise band will provide assistance on the way up and resistance on the way down. Inhale and nod your head. This puts your neck in the correct alignment. As you exhale, lift your head and shoulders and "climb" up the band by placing one hand over the other. Inhale to climb back down. Take four counts to climb up and four counts to climb down.