Pilates is an exercise method that enhances strength, flexibility, postural alignment, balance, core strength and stability and coordination. The Pilates exercises are performed on the mat, or on special Pilates equipment. Equipment sessions are often expensive, but some of the equipment exercises can be simulated by using a stability ball and resistance band. The rolling movements of the ball are similar to the gliding platform movements of the machine known as the Pilates reformer. The bands work in a manner that simulates the reformer's strap and pulley system.
The Hundred
The hundred is a Pilates abdominal exercise that is performed in the supine position. The legs and upper body are elevated, and arms pump up and down while breathing in and out for 100 counts. The ball and band benefit this exercise in two ways. The ball imposes a balance challenge, which increases core activation, and the band helps you clarify the mechanics of the pumping action. Sit on top of the ball and place a resistance band under your shoulder blades. Hold the ends of the band with each hand. Walk down the ball until your lower back, middle back and upper back are against the ball's surface. Pull the ends of the band down, so that your hands are next your hips, and the band is taut. Flex your upper body so that your head and shoulders are lifted into a "crunch" position. Pump your arms as if you were pressing down on heavy springs. Breathe in for five counts and out for five counts. Repeat for 10 cycles.
Leg Pull Front
Using the stability ball during the leg pull front challenges your core and upper body stability, and placing an exercise band around your ankles adds resistance to the exercise. Assume a push-up position by placing your hands on the ball, and separating them so that they are shoulder width apart. Keep your legs straight. Your toes will be on the floor, but your heels will be lifted. Inhale to prepare. As you exhale, lift your straight, right leg, and press against the resistance of the band. Inhale to return, and then repeat on the other side. Perform 12 repetitions, or six on each leg.
Rowing
Sit on the ball in an upright position. Place a resistance band under your feet. Crisscross the band and hold each end with each hand. Inhale to prepare. As you exhale, simultaneously bend your elbows, squeeze your shoulder blades together and straighten your legs. Inhale, bend your knees and return to the starting position. Engage your core muscles and keep your upper torso in a stable, upright position. Perform eight repetitions. The rowing exercise works your upper back muscles and improves postural alignment.
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