Pilates exercises help you develop muscle strength without bulk, as well as improve your flexibility, coordination and posture. Because Joseph Pilates developed his exercises for rehabilitation, the exercises are ideal for those with physical challenges. Incorporating exercise, or resistance, bands into your Pilates routine adds variety and increases resistance to help you further develop muscle strength and flexibility.
Upper Body Exercises
Exercises similar to traditional curls and lunges work your upper body, notes Allan Menezes in "The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning." To work your biceps, secure one end of the band to an immovable object and sit about 3 feet away. Hold the band in one hand and place your elbow on your knee, then pull the band toward you. To work your chest and shoulders, secure one end of the band, hold the other end and turn to face away from the object to which you secured the band. Pull the band forward past your hip and up to shoulder level, keeping your elbow slightly bent.
Lower Body Exercises
Two versions of the bend and stretch exercise work your legs. For the first version, lie on your back with the band around the balls of your feet. Hold the ends of the band so the band is snug around your feet. Draw your knees up so they're in line with your hips, then fully straighten your legs upward. For a different version of this, lie on your left side with the band around the ball of your right foot and the band's ends in your right hand. Draw your right knee up to around hip level, then straighten your right leg and bring it behind you. After working your right leg, switch sides to work your left leg.
Core Exercises
Because building strength in the core muscles is a primary aim of Pilates, many exercises for the upper or lower body also work the abdomen and back. For example, a variation on the rollback can help tone muscles in your midsection. Sit with your knees bent and your feet together, the band around the balls of your feet. Exhale while rolling your hips back so your lower back nears the mat. When you're as far back as you can go, inhale and roll to one side, moving your arms to that side. Then return to your starting position. With each rollback, alternate which side you roll to.
Tips for Using Bands
Exercise bands are available in different degrees of resistance, so you can start with a degree appropriate for your current level of fitness and increase resistance as you develop strength. The degree of resistance you choose should make exercise challenging. For each exercise, you should be able to perform two or three sets of eight to 12 repetitions per set. Because proper form is critical in Pilates, having a qualified Pilates instructor show you how to perform band exercises will give you the best results.
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