How to Use Exercise Bands in Mat Pilates

Do you have a random stash of elastic exercise bands, maybe from physical therapy or a random shopping trips to Marshall's? (ask me how I know)

Join the club -- or should I say, join the band?

Because if you have an exercise band, you always have an option for exercising.

"But Laura," you might say. "I don't know what to DO with that band."

Keep it simple, because that band only does TWO THINGS:

1. Assist your muscles as they contract or relax

or

2. Resist your muscles as they contract or relax

(Same as my $4,000+ Pilates reformer machine -- it does TWO things: assistance and resistance.)

For mere pennies, elastic bands in Pilates are PERFECTION (chef's kiss) whether we are new to Pilates or going "deeper"* and learning more.

What if I told you some of the most challenging ways to explore mat Pilates are using the lightest, longest band available?

It's true.

An 8-foot, extra light elastic band creates assistance and resistance throughout our mat exercises. That means we apply more force and effort in some exercises; get some support in others. The result is stronger arms, shoulders, hips, legs and core; improved body body awareness; and a deeper** (there's that word again) understanding of how our bodies move through space.

When you sign up for our Mat Pilates ATX group mat class in April, you'll get a free***, 8-foot elastic band that is yours to keep. Beginners are welcome and encouraged! Our class is open level, which means we teach options and progressions, and you're empowered to make decisions for your body.

Expect our mat Pilates classes with elastic bands to include exercises such as:

1. Standing arm and shoulder exercises adapted from Pilates apparatus including the Tower (one half of the famous Pilates Cadillac) and Springboard

2. Seated core exercises based on Pilates reformer exercises such as rowing 1-6, kneeling chest expansion, and short box

3. All your mat Pilates favorites lying down including leg circles, ab series of five, bridging and more

4. And mat exercise challenges like side kicks kneeling and side bend

How to Use an Elastic Band You Have

1. Standing: First, how long is it? If it is long enough for you to stand on one end and hold it slack in your hand, then you can do exercises including bicep curls, tricep extensions, and shoulder raises. If you can stand on it like a jump rope and hold both ends, you can work both arms at the same time. Repeat 8-12 times.

2. Seated Core: Sitting down with legs in front of you, place band on soles of your feet and hold the ends. Keeping your arms straight, hinge from the hips and lean back like you're on a recliner. Exhale to sit up. Notice how the band assists and supports you as you hinge: can you resist its assistance as you sit tall? Repeat 5 times.

3. Reverse "Hug A Tree" Arms: Hold the band in both hands in front of you, like you're holding buckets or your hands are on a high handlebar. Think about moving your arms from your back (not your fists) and pull the band apart, working your shoulders and back. Repeat 8-12 times.

4. Lying flat: Place middle of band around arch of one foot, then lie flat, holding both ends of the band in the same hand. Make the letter D with your foot, lowering your leg, then lifting it to make a half-circle to your side. Repeat five times, then reverse the direction.

Curious about mat Pilates? Join our friendly band of movers Tue and Thur at 7:30 a.m. at 7817 LaCrosse Ave., Austin TX 78739, the Circle C Community Center Room 3. Plenty of parking!

See a 30-minute mat Pilates workout video using an 8-foot, extra light elastic exercise band.

*How deep is deeper?

**Like, do it every day "deep," or watch YouTube videos deep, or buy books about Pilates deep...or convince all my neighbors, family and friends to do Pilates deep?

***Your first 8-foot elastic band is free. But the second one is $100, so don't lose it. *rim shot