While many people enjoy using the Pilates reformer machine, equipment sessions can cost anywhere between $25 and $100 an hour. Fortunately, since the machines work on a pulley system, it's easy to simulate the Pilates equipment exercises by using elastic resistance bands. While the bands can add challenge to some Pilates exercises, they can also act as a proprioceptive aid for some of the more subtle Pilates movements.
Step 1
Choose a set of bands. Resistance bands are color coded for the different levels of resistance. Even beginners should purchase a few bands that have more resistance. Since they are inexpensive, it's best to purchase a few in varying resistances. The high-resistance bands can actually assist you in performing some of the more challenging exercises such as the roll-up, which is difficult for people with weak abdominal muscles. While resistance bands should be at least 24 inches long, you should also purchase some of the smaller, circular bands, which can be used for leg work.
Step 2
Take a few Pilates classes. Many people have postural alignment issues, which can make the Pilates exercises less effective than they should be. Certified Pilates instructors receive extensive training in spotting any misalignment or muscular imbalances . A knowledge of your personal muscular imbalance and alignment issues can be helpful in selecting the correct band for each exercise. For example, if your quadriceps are much stronger than your hamstrings, you will want to use the band for the leg kick, which works your hamstrings, but avoid adding it to the bicycle, which, with the band, will work your quads.
Step 3
Use the band for the Pilates bicycle exercise. Although the bicycle was designed to work the obliques, adding the resistance band to the exercise will also work your quads, your upper back and your biceps. Lie on your back with your legs in the air. Wrap the resistance band around your feet. Hold one end in each hand. Inhale as you nod your head to prepare for the exercise. This will put your neck in the proper position. As you exhale, contract your abdominal muscles and lift your head and shoulders from the floor. As you press your right hip into the mat, rotate at the waist and bend your left elbow. Simultaneously, squeeze your left shoulder blade against your right and turn your upper torso so that you are looking back over your left shoulder. Your right leg should be straight, and your lower back should be flat on the mat. If it's not, raise your right leg up until your spine is flat on the mat. Inhale as you transition through center and perform the movement to the right. Do one set of 16 repetitions or 8 reps to each side.
Step 4
Try the Pilates side leg lift with a resistance band. This exercise tones the muscles of the outer thigh. The band supplies added resistance. Lie on your side with your head, shoulders, hips and feet in one straight line. Place a resistance band around your ankles. Rest your head in the palm of your hand. Although your elbow will rest on the floor, you will need to lift your top rib in order to maintain neck alignment. Inhale to prepare. As you exhale, raise your top leg. There should be no movement in your lower back. Your knees and feet should face directly ahead. Inhale to return. Perform one set of 8 repetitions.
Step 5
Use the ankle band for the Pilates single leg kick. Place the band around your ankles and lie on your stomach. Lift your upper torso, so that your back is in an arched position. Your elbows and forearms will rest on the mat, and your hands should form a triangle. Inhale to prepare. As you exhale, bend your right knee and bring your right heel towards the right side of your butt. Perform two small kicks and then straighten your leg. Repeat on the left side. Perform one set of 4 repetitions on each leg.
Step 6
Store your bands. When exposed to humidity, bands can lose their integrity and eventually tear. In hot weather, a bunch of bands that are stored in a bag will stick together. It's best to hang them on a rack. However, if you have to store them in a bag, you can use baby powder to keep them from sticking together.
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