Stretch tubing with handles is a good addition to increase resistance and support during your Pilates exercises, like this seated abdominal routine, according to Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." Choose a tube weight that is challenging for you to complete the recommended number of repetitions. For safety, wear shoes with a tread to help prevent the tube from rolling, and maintain awareness of the tube's position at all times. Consult with your physician before starting any new exercise program.
Roll Downs
Sit on a mat with your knees bent and the resistance tube anchored under your feet. Hold the handles and lock your elbows at your ribcage. Exhale as you round your lower back and lay one vertebra at a time down onto your mat. The resistance tube encourages you to work your back extensor muscles, which lengthen your spine during your daily activities. Take an inhale while you are lying flat, and then peel one vertebra at a time off the mat to return to sitting upright. Perform 10 roll downs.
Scoops
Sit on a mat with the resistance tube anchored under your feet. Hold the handles and lock your elbows at your ribcage. Round your back halfway to the mat, creating the classic Pilates C-shape with your spine. Hollow your stomach as if you were cradling a basketball there. Exhale as you rock back 1 inch, inhale as you rock forward 1 inch. Use tiny breaths and watch your stomach tuck in with each exhale. Perform 10 scoops, and then return to upright. Perform up to five sets of 10 scoops.
Reverse Hug-a-Tree
Sit on a mat with the resistance tube anchored under your feet. Hold the handles with your palms facing down and create a circle in front of you with your arms, as if you were hugging a tree. Hollow your stomach and round your torso halfway to your mat. Open your arms wide at the shoulders, but do not extend your elbows. Close your arms to return to the hug position. Perform 10 tree hugs while maintaining the C-curve position with your spine.
Curls
Sit on a mat with the resistance tube anchored under your feet. Hollow your stomach and round your torso halfway to your mat. Hold the handles at shoulder-height with your palms facing up. Fold at your elbows and curl your fists to your shoulders. Reach out and repeat for 10 curls. Do not raise or lower your elbows, simply close and open them. If you feel tension in your neck or back, adjust your position by anchoring your elbows at your ribcage.
References
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al.; 2000
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