Brooke Siler, renowned instructor and author of The Women’s Health Big Book of Pilates, created this genius Pilates-at-home routine using workout bands to mimic machines found in top studios. The strong, long, lean body of your dreams is about to become a reality! Getting fit is not only by reducing sugar or carbohydrates it is also by performing pilates exercise but first our pilates instructor course will brief you.
If you’ve ever taken a studio Pilates class, you may have climbed onto a bulky, butt-kicking contraption called a reformer, an apparatus that uses pulleys and springs to create resistance. But while taking a few of these classes a week can certainly help you score a long, lean look, their often steep price tag can also drain your wallet. Luckily, there’s a budget-friendly, at-home fix: You can use resistance bands to create the total-body toning benefits of a reformer. Did we mention that resistance bands are inexpensive, versatile, and portable?
All you need to complete this Pilates workout is a set with handles. Pick bands with medium-to-heavy resistance. (A note for beginners: You can always adjust and amp up the difficulty of any exercise by simply stretching the band farther, which increases the amount of tension.) For the biggest payoff, think of the bands as an extension of your body and maintain tension on them throughout the movements. Translation: Each exercise should be performed in one smooth, controlled movement. Perform these moves as a sequence, three or four times a week. And for more amazing workouts, check out The Women’s Health Big Book of Pilates.
Exercise 1 Hug
Grab both handles, stand facing away from the anchor point, and step forward until there is enough tension on the band to hold you when you lean forward; raise your arms out to the sides, in line with your shoulders (not behind them). Keep your heels together, toes facing outward, and press your inner thighs tightly together (a). Inhale and bring your arms forward, as if hugging a tree (b); exhale as you return to starting position. That’s one rep. Do three, then switch your breathing pattern (exhaling on the hug) for three more reps.
Quick Tip: For the first three moves, anchor the band at shoulder height.
Exercise 2 Twisting Curls
Grab both handles and stand facing the anchor point, arms straight and extended slightly in front of you with your palms facing the floor (a). Inhale as you pull your elbows back to your sides, twisting your forearms until your palms face up. Your shoulder blades should be drawn together (b). Exhale slowly and return your arms to the starting position. Do four to six reps.
Quick Tip: There should be tension in the band before you begin the exercise.
Exercise 3 Shaving
Grasp the handles and bring your hands together overhead, forming a triangle by pressing your thumbs and index fingers together (a). Straighten your elbows, maintaining tension on the band throughout the exercise (b). Complete three “shaves,” inhaling on the extension and exhaling on the release, then switch your breathing pattern for another three reps.
Quick Tip: Keep your core tight and back straight throughout the move.
Exercise 4 Frogs
Secure the band at a medium-height anchor. Lie faceup on the mat with your head near the anchor point, arms by your sides. Place your feet in the handles, then bend your knees and lift your legs to a 90-degree angle, bringing your heels together and your knees shoulder-width apart (a). Inhale as you press your heels away from you on a 45-degree angle; continue pushing until your inner thighs touch (b). Exhale slowly as you resist the band’s pull and bring your heels back to the starting position. Do five to eight reps.
Quick Tip: Focus on moving slowly and with control as you return to start.
Exercise 5 Hamstring Curls
Lie facedown with your feet facing the wall and slip the band handles around your arches; rest your forehead on your hands and bend your knees to 90 degrees (a). Squeeze your inner thighs together, draw your abs in toward the spine, and press your pubic bone to the mat, then inhale and pull your heels as close as you can toward your butt; hold for three seconds (b). Exhale as you slowly return your feet to the starting position. That’s one rep. Do five.
Quick Tip: Squeeze your glutes to help keep your body in proper alignment.
Exercise 6 Circles
Lie on your back with your head near the anchor point, arms by your sides. Place your feet in the handles, then extend your legs so they’re raised a few inches off the mat; keeping your heels glued together, rotate your toes and thighs out slightly (a). Make small circles in the air with your legs, moving them out to the side (b), then down (c), then together, then up. Do five circles in one direction and five in the other.
Quick Tip: Your upper body and core should remain strong and still throughout the exercise.
Exercise 7 Pulling Straps
Adjust the anchor to a low setting. Grasp the band above the handles and lie facedown with your arms stretched to the side at shoulder level, keeping tension on the band and arms off the mat (a). Squeeze your inner thighs together and lift your chest off the mat (b). Inhale and draw your hands back toward your hips (c). Hold for three counts, then slowly release your breath and some tension in the band as you return to the starting position. Do five reps.
Quick Tip: Imagine squeezing an orange between your shoulder blades.