The Pilates body band is, for all intents and purposes, a resistance band. Resistance bands have been used for decades by physical therapists to help grow and strengthen muscles depleted through surgery, impairment or inactivity. The bands are relatively inexpensive (around $15) and most of the exercises can be done without the need of additional equipment. There are several basic exercises that you can start today using just one Pilates band.
Arm Curls
Arm curls work the forearms, shoulders and especially the biceps. Start in a sitting position with your knees slightly bent and your feet on the floor. With the Pilates body band around the balls of your feet and held at the end with both hands, lean back slightly. Keep your feet on the floor and knees slightly bent. Pull your elbow in to your body with your forearms horizontal to the floor. Use your shoulders, biceps and forearms to pull the band up to your shoulders. Bring the band slowly back down until your forearms are, once again, horizontal. Do three sets of ten. Remember, with a body band, the slower the movement the better the toning workout will be.
Leg Press
The leg press exercises the thigh, calf and gluts. Start by finding a comfortable spot to lie down. If you have a Pilates mat, use it. If not, a soft spot on the carpet will work as well. Lie down with your back straight and your knees bent and up to your chest. Put the band around the balls of your feet, holding either end of the body band in your hands. Your hands should go down by your stomach, the band running from your feet and between your knees. Slowly straighten the knees, keeping your legs up off the floor, then bring them back to the starting position. Do three sets of ten; the slower you do them, the better the workout.
The Butterfly
The butterfly works the triceps, deltoids, shoulders and back muscles. Sit on the floor with your back straight. The body band should be under the balls of your feet and your legs should be straight along the floor. Flex your feet slightly back towards your upper body. Now, move down off the base of your spine, your body balanced and slightly back from vertical. Hold the band on either side of your body so that it forms a V from one hand, down to your feet, and back out to the other hand. Curve your upper body forward so that your hands are out and slightly behind your back. Hold it for five seconds and then release. Do three sets of ten.
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