Implementing resistant exercises, through the use of resistance bands, is beneficial to add to your current Pilates routine. According to Pilates Insight, resistance bands help to improve flexibility, enhance joint mobility and lengthen major muscles. In addition, you will notice an improved connection between your mind and body. Learning how to properly incorporate these exercises will advance your current program and progress you to the next level. If you are new to Pilates, focus on learning the basic exercises and progress when ready.
Pelvic Push
This exercise is a great way to target your hip flexors, glutes and core muscles. Relax on your back with your knees bent and feet hip-width apart. Press your heels into the ground and flex your toes toward the ceiling. Place the resistance band over your hips and hold your hands close to the floor to increase the resistance. Contracting your glutes, lift and lower your hips 15 times.
The Zipper
Stand with your feet hip-width apart, shoulders relaxed and chest extended. Place the middle of the resistance band under your feet and hold onto both ends. Begin with your arms relaxed in front of your thighs. Exhale, and lift your arms up to shoulder height while raising your elbows out to the side. You should feel this in your shoulders and upper back. Inhale and return to the start. Complete 10 to 12 repetitions.
Double Leg Drop
Relax on your back and place the resistance band beneath the balls of your feet. Hold onto the ends of the band and rest your hands on the ground. Extend your legs toward the ceiling and point your toes outward. Keeping your head down, inhale and lower your legs toward the floor. Your legs should be straight and a few inches off the ground. Hold for one to two seconds, exhale and return to the start. If you have tight hamstrings, you can keep your knees bent throughout the entire motion. Perform eight repetitions.
The Hundred
This exercise will feel like the traditional hundred, but with increased resistance. Begin in a seated position. Place the resistance band beneath both feet and hold onto the ends of the band. Slowly lower your upper body, until your shoulders are in contact with the floor. Extend your legs and start the exercise by inhaling and pumping your arms five times. Exhale for another five pumps. You should feel this throughout your entire core. Complete a total 10 cycles of the 10 pumps to achieve the hundred. You may rest your head on the floor if you have neck or back problems.
Single Leg Circles
Rest on your back with knees bent and feet on the floor. Place the resistance band under the ball of your right foot. Extend your right leg and point your toes outward. If you have flexibility issues, keep your left knee bent and foot on the floor. As you become more flexible, straighten your left leg on the ground. Relax your head on the floor and make slow circles with your right foot. You will feel this motion in your core, hips and thighs. Focus on keeping both hips in contact with the ground throughout the entire movement. Perform four to six circles in a clockwise motion and repeat counterclockwise. After completing all repetitions with your right leg, switch to your left leg.
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