The Pilates method of exercise was designed to enhance strength, flexibility, core strength and postural alignment. The exercises are performed on specialized Pilates equipment or in mat classes, without equipment. Some instructors add exercise bands to the mat classes to add resistance, assistance and variety to the Pilates exercises. Pilates resistance bands are color-coded according to their level of resistance. You can vary the resistance according to the intensity of the exercise.
Adding Resistance
Bands can be added when the mat exercises become too easy. Ankle bands, for example, add challenge to the side leg raise series, and a wide, flat Theraband adds resistance to the leg circle series.
Providing Assistance
The resistance bands can also provide assistance during the more challenging exercises. The roll-up is an example. If a stiff back or tight hip flexors cause problems during this exercise, wrap a heavy band around your feet, and hold each end with each hand. The band will help you curl your spine up to a seated position.
Movement Clarification
The Pilates resistance band can help you clarify some of the more subtle Pilates movements. Crisscross the band at your lower belly to practice the Pilates breathing technique. You should not feel your belly expand against the band when you inhale. When you exhale, your belly should pull away from the band.
The bands will also help you clarify the arm-pumping action used in "the hundred" exercise. Place the band under your shoulder blades, and hold each end with each hand. Engage your lat muscle, which run down the sides of your back, to pull the ends of the band toward your hips. If your lats are engaged, the band will stay taut as you pump your arms, and you will be performing the exercise correctly.
Simulating the Reformer
The Pilates reformer machine works on a spring and pulley system, which can be simulated with the Pilates resistance bands. Wrap a Theraband around your feet, hold each end with each hand and perform an upper-body rowing movement on the descent phase of the roll-up.
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