Pilates at home: what accessories are needed and how to use them

April 30, 2021 20:49

The Pilates method consists of a repertoire of more than 500 exercises to do on the floor or with the machines invented by Joseph Pilates. To enrich the practice at home you can also use some very simple accessories.

The set of Pilates exercises strengthens the abdomen, back, buttocks and the deep muscles of the abdomen (the center of force, the “core”) that support the skeletal system.

With regular practice at home you can strengthen the core lengthen the spine, increase body awareness, gain muscle tone and flexibility.

The Pilates method is also an effective rehabilitation system for treat back problems knees, hips, shoulders and, in general, repetitive overload injuries.

What are the accessories for?

Accessories add variety to floor exercises. They have different objectives:

They allow to work with the balance. They can facilitate some exercises. They can be used to increase the effort of a specific part of the body.

5 accessories to improve Pilates at home

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Rubber bands or elastic bands

elastic bands resist movement therefore they serve to increase the force that the muscles must exert.

The bands are of different colors, corresponding to different resistances. Generally the yellow bands are the ones with the least resistance and this is increasing with red, green, blue and black. Color code may vary with manufacturers.

You can buy a set of bands with different resistances or just one. In this case, it is advisable to choose a medium-strong resistance (blue color).

The general rule of thumb when using a band is that it should always allow carrying out the exercise freely.

You can use the band to strengthen your knees and shoulders or to do full-body floor exercises.

You can use the bands for, with different exercises:

Strengthen the abdominals (especially the obliques) and hip and neck flexors. Stabilize the pelvis. Strengthen the glutes and hamstrings. Stretch the spine. Strengthen the rotator cuff of the shoulder, specifically the infraspinatus and teres minor. Open the chest and stretch the pectorals.Strengthen all the muscles of the arms and legs.Stretch the sides of the body.Activate the muscles of the upper back.Correct rounded or hunched shoulders.Strengthen the ankles and feet. Stabilize the knees. Stretch the hip muscles.

If you still don’t have sliders at home… You can use elastic stockings.

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Soft ball or “softball”

The ball is used to perform the exercises that Pilates did with the “magic circle”, a flexible ring.

offers a soft resistance and it is ideal for work the inner and outer parts of the thighs in many exercises.

You can use the ball for, with different exercises:

Strengthen the inner part of the thighs. Strengthen the buttocks and the back of the thighs. Tuck the abdominal muscles deep and connect the obliques with the inner thighs. Lengthen the back of the neck and upper back. Strengthen the deep neck flexors, abdominals, and hip flexors. Stabilize the lower back. Improves the flexibility of the entire spine. Stretches the entire spine, from the tailbone to the occiput. Stretches and strengthens the latissimus dorsi and pectorals. Strengthens the hamstrings and glutes. Improves balance and coordination. Strengthen the muscles of the foot and accentuate the arch if necessary.

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Weights or dumbbells

In Pilates, weights or light dumbbells, weighing 0.5 or 1 kg. They serve to increase the load that the muscles support, which favors their activation and strengthening.

With higher weights, such as those used in conventional gyms, you only lose alignment (because the emphasis of the exercises is transferred from the “core” to the extremities) and contracture the neck, shoulders and back, which is just what you try to avoid with the Pilates method.

They can be used with both hands and feet when performing different exercises within training routines. with the dumbbells large muscle groups and stabilizers are exercised.

Between the benefits of a Pilates session with weights or light dumbbells can be listed:

To tone the muscles of the whole body without favoring an exaggerated increase in the volume of the muscles. They provide stability to the shoulders, the “core” and the pelvis. Eliminate fat, because it increases the number of calories consumed.

If you still don’t have weights or dumbbells at home… You can use half a liter (0.5kg) or one liter (1k) bottles of water or a packet of rice.

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“Glidings”, sliders or sliding discs

They are not an orthodox accessory in Pilates sessions, but can be used to introduce some variations and a little fun.

The “glidings”, “sliders” or sliding discs allow the realization of smooth and flowing movements with your feet or hands, so that you can work both the upper and lower body.

with the discs many muscle groups can be worked, including abs, thighs front and back, calves, chest, and back.

With feet on two discs, you can glide smoothly to work glutes, quadriceps and hamstrings. Through the entire range of motion, the stabilizer muscles are activated, as the discs create an unstable surface.

The “glidings” can be used to introduce into the Pilates session an aerobic training that requires effort from the heart and lungs and increases the consumption of calories.

Even if you are not familiar with this accessory, it is easy to adapt and perform the exercises correctly.

If you still don’t have sliders at home… You can place a small soft towel or rag under each foot on a soft surface.

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Yoga block or brick

the block or yoga brick it can also be used with the exercises of the Pilates method.

Its function is be helpful to reach certain positions or maintain balance. It is very useful when you are starting to practice or if you suffer an injury that requires taking some precautions.

If you still don’t have a block at home designed for this purpose, you can resort to a thick book or a shoebox.

What is the difference between a Pilates mat and a yoga mat?

At first glance it might seem that you could use a yoga mat in your Pilates sessions at home, and you could, but if we want to be rigorous with the materials, the truth is that They are different.

The Pilates mat or mat has the characteristics required by the type of exercises that we are going to do on it. It is of similar width and length, but is thicker (1 cm), more dense or firm, and the surface is smoother and more slippery.

When doing yoga, many standing postures are performed that require a thin mat or mat to promote better balance and proprioception (perception of one’s own body).

In Pilates, more exercises are performed lying down, on the back or stomach, which require more padding so it’s not painful.

If you want to buy a Pilates mat, It would be nice if you could try it first. because your body has the last word.

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