A Fitness Instructor Suggests That Resistance Bands Can Be Equivalent to a Reformer in Pilates Practice; Begin with These Six Exercises as a Starting Point
In the heart of London, England, Pilates instructor Ashlea McKee is revolutionising workouts at the 1 Hotel Mayfair. She recommends incorporating resistance bands into Pilates routines to level up the challenge and versatility, without breaking the bank or taking up much space.
Resistance bands challenge muscles to work harder, building muscular endurance. They provide feedback, resistance, and control, acting as a prop that offers a workout experience similar to a mini reformer. This makes them an ideal choice for those looking to add a new dimension to their Pilates practice.
Ashlea suggests that a short loop resistance band is all that's needed for the workout, along with an exercise mat or a towel or blanket for support. Here are six Pilates moves that can be upgraded with a resistance band:
- Press-ups: If the traditional press-up is too challenging, consider doing it from the knees to start with. A resistance band can provide the necessary resistance to help you progress.
- Teaser: If this exercise is too difficult, swapping it for a glute bridge can be done. The Pilates bridge with the band above the knees on the thighs can be performed instead to feel the resistance of the band.
- Glute bridge: This move can be made more challenging by placing the resistance band just above the knees.
- Leg circles: Loop the band around your ankles and perform leg circles to engage your core and glutes.
- Single-leg stretch: Hold the ends of the band and pull them apart as you extend one leg, then bring the leg back in as you pull the band together.
- Mermaid: Wrap the band around the arch of your foot, then extend and flex your foot to feel the resistance.
Adding a resistance band to Pilates workouts enhances awareness of body movements, improving the mind-muscle connection. Performing this Pilates routine a few times a week can lead to improvements in overall strength, mobility, and stability, particularly in the core.
For more achievable workout ideas, health tips, and wellbeing advice, subscribe to the Fit&Well Newsletter. Whether you're a beginner or an experienced practitioner, incorporating resistance bands into your Pilates routine can help you take your workout to the next level.
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