Pilates exercises with bands are a wonderful way to add strength and flexibility to your body. The exercises are mainly directed towards back, shoulder, legs, arms and abdomen. Read on.
Joseph Pilates introduced a form of exercise meant for overall development of the body and those exercises became popular as Pilates exercise. The exercises help in increasing the strength and flexibility of the body. Efficient support is provided by the band that enhances the effectiveness of the stretching movements. This is the most conventional form of exercise. The bands actually provide resistance to the body that further assists in clarifying the movement. The following are the different types of Pilates band exercises.
Exercises
The correct choice of resistance bands must be taken into account before starting the exercises. The most regularly used bands are the ribbon type tubing bands that aid in proper manipulation of the body. The movement of the band helps in overall development of the muscles. This involves strengthening of the upper body (abdomen, chest, back, arms and shoulders) and lower body (pelvic, hips, thighs and legs). The following are the different types of Pilates exercises.
Shoulders
This exercise is more commonly known as frog exercises. First lie on your back and then bend your knees towards your chest. Join your heels and align your toes at a distance of 2 inches. The exercise band should be carefully wrapped on your feet. Do not stretch the band. Keep your chest and shoulder apart and balance with the band while lying down so the resistance is felt on the shoulders. The muscles of the shoulders gain endurance during the force applied to taut the band. Your arms are also properly shaped by this technique.
Back
Back exercises when performed with a resistance band helps in uniform strengthening of the muscles that connect the latissimus dorsi with the abdomen. This traditional form of exercise is usually performed at home and is also known as ‘The Hundred Exercise’. Support the Pilates band with your feet and try to twist both inward and outward by thrusting the resistance on your back. Make the move from both sides of your body so that the strain is felt on the back as well as on the abdomen. While pulling the bands from the sides the muscles of your arms also get pumped. You can also perform this exercise while lying down on your back.
Abdomen
Pilates moves with bands designed for the lower body are also known as bicycle moves. Maintaining the correct posture is an important aspect of these exercises for abs. The resistance of the band will be felt on the lower body. Lie on your back with the support of your neck. Then grip the band around your feet and lift your legs towards your chest with the support of the Pilates bands. Make sure you interlace your hands behind your head so that it doesn’t get misplaced. To tone down the muscles of the abdomen, you can try rotating your upper body towards the direction where you have bent your leg. Movement of the band also helps in pumping the biceps.
Legs
This exercise not only helps to strengthen your legs and thighs but it also helps to maintain stability of your pelvis. Outstretch your legs while lying down on your back. The mid section of the resistance band is supported with the feet of your outstretched leg. Keep your legs erect and do not fold on your knees. The tautness of the band should be maintained by pulling the end of the bands with your hands with the application of equal force from both the direction. Perform the same movement with the other leg. The legs when lifted and rotated like a bicycle movement is beneficial for the muscles of your hips and pelvis.
This is a wonderful exercise regimen for the development of your body. It’s beneficial for men and women of all age groups. However, get the exact posture from a fitness trainer if you are a beginner.
