Pilates Intermediate: A Total Body Exercise Band Workout Part 2
The second part to this key Pilates exercise routine. Follow VideoJug's tips and perform this workout three times a week to strengthen, tone and lengthen key muscles in your body. Feel the difference thanks to your Pilates workout.
Step 1: You will need
- 1 exercise mat
- 1 rubber exercise band - approx 6ft long
- some comfortable clothing
Step 2: Exercise One: Rotated Leg Press
Step 3: To prepare
Lie down on your mat with your back flat and knees bent into your chest. Place the centre of the band around the balls of your feet and rotate them slightly outwards.
Hold the band in front of your tummy in both hands.
Step 4: Breathing
You will inhale deeply through the nose to prepare, aiming the breath towards the back of the rib cage and exhale through the mouth.
As always, use the exhalation to activate your abdominal muscles.
This exercise will be performed over 2 breaths.
Step 5: The exercise
Inhale here, then exhale and push the balls of your feet forwards onto a diagonal, rotating the legs out while you straighten them and keeping a lot of tension on the band. Inhale to bend and open your knees again, and exhale to repeat the same movement.
Do this 10 times, actively using the backs of your legs and keeping your abdominals firm.
Step 6: Exercise Two: Rotated Leg Press & Flex
Step 7: To prepare
Stay lying in exactly the same position. The mechanics of this exercise are similar to the last with one extra movement added.
Step 8: Breathing
This exercise will be performed over 4 breaths.
Step 9: The exercise
Inhale and lengthen the back of your neck, exhale, press your feet forwards to straighten your legs and simultaneously flex your upper body off the floor. Inhale stay, exhale, bend the knees back in and bring your upper back down to the floor.
Repeat this 6 times being aware of keeping your shoulders down throughout.
When you finish, just put the band to one side.
Step 10: Exercise Three: Bicep Roll Back
Step 11: To prepare
Sit down on your mat with your back up straight and knees bent. Place the centre of the band around the soles of your feet.
Turn your hands so that your knuckles face outwards and adjust your hold on the band to make sure you have sufficient tension.
Step 12: Breathing
You will prepare for the exercise over two long breaths, use three short exhalations to perform the movement and then finish again over two long breaths.
Step 13: The exercise
Inhale to prepare, exhale and starting from the base of the spine, roll back into a curve, bringing your elbows close into your sides. Inhale here maintaining the curve, then exhale three times reaching your fists towards your shoulders on each exhalation, and inhale to relax.
Do this four times, then inhale stay, exhale to articulate up through the spine and return to sitting.
Repeat the entire exercise twice more concentrating throughout on keeping your abdominals scooped in, your shoulders down and neck following the natural line of the back.
Step 14: Exercise Four: The Butterfly
Step 15: To prepare
Keep the band where it is, stretch your legs out and flex your feet back.
Step 16: Breathing
This exercise will be performed over 5 breaths.
Step 17: The exercise
Inhale to prepare, exhale and roll back from the base of your spine pulling the band out into a V. Inhale, curve forwards over your legs and circle your arms behind you, exhale and circle the arms back round to the front staying curved. Finally inhale to articulate up through the spine to sitting bringing your arms back round to the front. You're ready to start again with the exhale to roll back.
Repeat this five times lengthening your muscles and movements to the limit to get the most from the exercise.
When you finish, let the band go, sit cross legged and just relax forwards to stretch out your back and hips.
This exercise concludes part two of our i