If you are a beginner of Pilates, it’s best to seek out an instructor to help you understand the principles of Pilates. It is beneficial to book private lessons when you first begin Pilates vs. just joining a group class.
Pilates studios that offer a quality experience and embrace getting to know the body in front of them, usually require 1-10 private lessons before beginning group classes. It is essential that the Pilates instructor “knows your body” and what you can or cannot do. This helps you progress and meet the goals that you are seeking quicker and safer!
As a beginner, it can be challenging completing exercises too quickly, as well as not understanding the principles of the Pilates movement that you are trying to accomplish. Pilates is not just exercise for the sake of exercise. Instead, Pilates truly is an “exercise experience” of knowing movement principles. Pilates can mold you into moving better with improved posture, strength, flexibility, gracefulness, and ultimately having a new way of life.
Utilizing bands in a Pilates workout can be a simple way to help beginners engage abdominal muscles. Bands may help you use your “core” more by connecting the fascial and muscle slings of the body.
So to get started, start with breathing. With your hands on your rib cage just under your chest (Fig. 1) take a deep breath in and then out 5-6 times.... feel the ribs expand with your breath-in and then feel the ribs fall inward as your abdominals engage on the exhale.
Now you are ready for the bands. Place the band above your head (can hook to a doorknob or throw a tied knot in the doorway and close the door).
(Fig. 1)
Set up: Place a band around a doorknob or in the door, secured tightly. You will be on your back, facing away from the mat. Hands will hold the band above your chest with straight elbows, and feet are flat in front of you, hip-width apart (knees facing straight up to the ceiling). You will be in a neutral spine position (small space at the lower back and butt relaxed; a place somewhere between arching and tucking your back, where the back of the ribs are heavy on the mat).
Action: Exhale as you pull the band down to the side of your hips about 2 inches from the floor. Then return arms up to the ceiling. Notice as you pull the band down and exhale, the abdominals engage a little bit more where you feel the back of your rib cage into the mat. Inhale and let allow your arms float back up to the ceiling.
Complete 20-30reps.
Cues: Keep the back of your ribs heavy in the mat (gently). It helps when you “breathe in” into the space between the shoulder blades vs. your belly region to keep your ribs from flaring.
Advancement: To advance, you can do the following sequence of 10 reps alternating (x5 each leg). Always using and exhale as you extend a leg away and pull the band down; keeping your ribs heavy in the mat...
- 1. Extend one leg away as you pull the band (Fig. 2)
- 2. 90/90 position or tabletop position can be held as you pull the band (Fig. 3)
- 3. Hold position two above and then extend one leg only as far out as you keep your neutral spine as you pull the band down at the same time. (Fig. 4)
- Overall focus on slow and thoughtful movements.
(Fig. 2a)
(Fig. 2b)
(Fig. 3)
(Fig. 4)
Let us know how this works for you.
Courtesy of Heather Brummett, PT, DPT, CMPT, CSCS, PMA®-CPT founder of Pilatespal.com
Balanced Physical Therapy, Pilates and Wellness Center
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