Some of the Pilates machines, such as the Reformer and the Trapeze, work on a cable and pulley system. Pilates equipment sessions add resistance and take your training to the next level, but they are also expensive, especially at studios that only offer private training. Resistance tubes simulate the actions of the machines. Some companies make tubes with attachment devices to secure them to stable objects, and detachable handles that fit on the hands or feet.
The Hundred
Joseph Pilates devised the exercise called "the hundred" to teach his students to engage the abdominal muscles and latissimus dorsi simultaneously. Pilates instructors often tell their students to "pull up in the front and down in the back" while performing this exercise. When performed on the equipment, students hold and pull down the cable handles as they pump their arms, breathing in for five counts and out for five counts. Without the cables, the hundred is too subtle for most Pilates novices. Use the attachment device to secure the tubing to the middle of a door frame. Lie supine in front of the door, and grasp each handle in each hand, pulling them down alongside of each hip. Lift and extend your legs, making sure that your lower back is on the floor. Lift your head and shoulders and pump your arms up and down, breathing in for five counts and out for five counts. Continue until you reach 10 cycles of 10 breaths.
The Crisscross
The crisscross is an oblique exercise that uses the same tubing setup as the hundred. It requires tubes that have detachable handles for the feet. After switching handles, lie supine and slip each foot into the foot stirrups. Lift both feet from the floor with your legs extended. If your lower back arches, raise your legs until you can flatten your spine into the floor. Place your hands behind your head and lift your head and shoulders from the floor. As you bend your right knee, rotate your upper body so that your left shoulder moves toward your right hip. Pass through center and switch to the other side. Perform 16 repetitions, or eight to each side.
The Roll Back
The Pilates roll-back is a bent-knee half sit-up. Most people find it relatively easy to roll halfway down, but people with tight hip flexors and lower back muscles find it hard to get back up. The exercise tube serves two purposes during this exercise. It adds resistance during the rolling back phase, and provides assistance as you return to the upright position. Sit upright with bent knees and wrap the tubing around your feet. Hold each tube handle in each hand. Bending your elbows, tighten your abdominal muscles and roll back until your lower back is on the floor and your spine forms a "C" curve. Straighten your arms and return to the starting position. Perform eight repetitions.
Side Lying Leg Exercise
Rest your head on your straight right arm and lie on your right side with your right knee bent and your left leg extended. Fold the tube in half and place the tubing around the center of your left foot while holding both handles with your right hand. Engage your core muscles as you swing the leg forward to a 45-degree angle. Then, stabilize your ribcage and lower back as you swing the leg behind you. Perform 10 repetitions on each leg.
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