An exercise band was one of the very first pilates props I ever bought!
An exercise band is a great investment. It is low cost, it’s small enough to fold up and put in a drawer. Go for a medium strength one and nice and long if you can.
It’s so versatile, effective for stretching and also strengthening!
One thing to keep in mind as you go through these exercises, is to keep a straight line through your wrist and arm. It’s also important not to push through any pain with these exercises and only do what feels comfortable.
Here are some of my favourite moves:
Bicep Curl
Start with your feet hip- width apart and hold the bad with your wrists facing inwards. Let your arms hang by your sides. Engage your core, stand tall and soften your knees. Bend your elbows until your hands are in front of your shoulders. Slowly resist as you lower back down.
Lateral Raise
Lateral raises will strengthen your shoulders. Stand tall with your feet hip width apart on top of the band. Engage your core, and hold the band and lift your arms to the side. Reach your knuckles to the ground. Don’t take your arms higher than your shoulders.
Cactus Arms
This move will be great for your shoulders, arms, back and spine! Hold the band overhead. If your arms don’t easily go overhead, then have them in front of you a little. Make a goalpost shape with your arms reaching your elbows to the ribbons of the band. Watch your wrist alignment with this one.
Tricep
Hold the band overhead, allowing the ribbon to fall down your back. Hold the band by the small of your lower back. Bend and straighten the elbow of the arm above your head. Aim the top elbow forward so that your upper arm is close to your ear.
Side Bend
Arms overhead. Remember to keep your shoulders down away from your ears. Stay even on both feet and bend to the side opening up through the side body and ribs. ( Note: This one is not suitable if you have osteoporosis)
Row
Stand on the band with one foot. Step the other foot back and rest the toes of the back foot. Tip your body forward so that your back is flat and lengthened. Pull on the band so that your elbows go out to the side.
If you’d like to follow full length pilates videos then join Beth in her Pilates membership, “Pilates On Demand”. Click here to join.
No fuss, effective and enjoyable workouts, just $19 usd per month. No lock in contract, cancel anytime.