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To do Pilates you only need your body and desire, but if you want to get the most out of the session you may be interested in some accessories, such as elastic bands, dumbbells, sliding discs and yoga blocks.
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 Pilates set of exercises strengthen the abdomen, back, buttocks and deep muscles of the abdomen (the center of strength, 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 to treat problems of the back, knees, hips, shoulders and, in general, repetitive overuse injuries.
WHAT ARE THE ACCESSORIES FOR?
Accessories add variety to floor exercises. They have different objectives:
- They allow you to work with 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
RUBBER BANDS OR ELASTIC BANDS
The elastic bands oppose resistance to movement, therefore serve to increase the force that the muscles must exert.
The bands are of different colors, which correspond to different resistances. Generally, the yellow bands are the ones with the least resistance and this increases with the red, green, blue and black bands. Color code may vary with manufacturers.
You can buy a set of bands with different resistors or just one. In this case it is advisable to choose a medium-strong resistance (blue color).
The general rule when using a band is that you should always allow the exercise to be performed with ease.
You can use the band to strengthen your knees and shoulders or to do full-body floor exercises.
You can use the bands to, with different exercises:
- Strengthen the abdominals (especially the obliques) and the 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 the lesser round.
- 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.
SOFTBALL
The ball is used to perform the exercises that Pilates did with the “magic circle”, a flexible hoop.
It offers a gentle resistance and is ideal for working the inner and outer parts of the thighs in many exercises.
You can use the ball to, with different exercises:
- Strengthen the inner 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 column.
- Stretch the entire spine, from the coccyx to the occipital.
- Stretch and strengthen the latissimus dorsi and pectorals.
- Strengthen the hamstrings and glutes.
- Improve balance and coordination.
- Strengthen the foot muscles and accentuate the bridge if necessary.
WEIGHTS OR DUMBBELLS
In Pilates, weights or light dumbbells are usually used, weighing 0.5 or 1 kg. They serve to increase the load supported by the muscles, which favors their activation and strengthening.
With higher weights, such as those used in conventional gyms, you only manage to lose alignment (because the emphasis of the exercises moves 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 dumbbells, large muscle groups and stabilizers are exercised.
Among the benefits of a Pilates session with weights or light dumbbells can be listed:
- Tone the muscles of the whole body without favoring an exaggerated increase in the volume of the muscles.
- They provide stability to the shoulders, core and 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 a few bottles of water of half a liter (0.5kg) or a liter (1k) or a packet of rice.
“GLIDINGS”, SLIDERS OR SLIDING DISCS
They are not an orthodox accessory in Pilates sessions, but can be used to introduce some variations and a bit of fun.
The “glidings”, “sliders” or sliding discs allow the realization of smooth and fluid movements with the feet or hands, so that both upper and lower train can be worked.
Many muscle groups can be worked with discs, including the abs, front and back thighs, calves, chest, and back.
With your feet on two discs, you can glide gently to work your glutes, quadriceps and hamstrings. Through the entire range of motion, the stabilizing muscles are activated, as the discs create an unstable surface.
The “glidings” can be used to introduce into the Pilates session an aerobic workout that requires effort on the part of the heart and lungs and increases calorie consumption.
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 towel or cloth under each foot on a soft surface.
YOGA BLOCK OR BRICK
The yoga block or brick can also be used with Pilates method exercises.
Its function is to help you 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 do not have a block at home designed for this purpose you can resort to a thick book or a shoe box.
WHAT IS THE DIFFERENCE BETWEEN A PILATES MAT AND A YOGA MAT?
At first glance it may 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 mat or mat to do Pilates 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), denser or firmer, and the surface is smoother and more sliding.
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 that it is not painful.
If you want to buy a mat for Pilates, it would be nice if you could try it before, because your body has the last word.