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You can’t RESIST
this at-home workout. By Delia Buckmaster, PMA®-CPT and bootybarre® Master Trainer Photos Danella Miller
Even if you don't have access to Pilates equipment, you can kick up your mat routine by adding a resistance band. These long rubber bands require a little more strength during exercise, engage more muscle fibers and improve your form, making every exercise more challenging and increasing the effectiveness of your workout.
Half Roll Back
5 Benefits of Adding Resistance Bands to Your Workouts. 1. Resistance bands are inexpensive 2. Resistance bands can be used for a comprehensive, full-body workout that challenges every muscle group in your body. 3. Excellent for travel. They are lightweight and easily portable. 4. Adds variety to movements you do often. 5. An effective workout that is simple yet can increase stamina, flexibility, range of motion and more.
Try the following Pilates-based exercises at home. How it works: 3 - 5x a week, 8-12 repetitions of each move in order. You’ll need: a resistance band. (mat is optional)
Start seated, knees bent, place band around both feet keeping feet flexed, holding band. arms reach forward. Curl the lower back down toward the mat using your abs and glutes keeping our shoulders soft and heels on the mat. Return back to start position. Tip: Band should be taught to provide support and resistance.
Side Bend Triceps Press Down
Holding the resistance band, stand tall and reach both arms overhead. Bend to one side and pull the band apart with arm closest to floor. Turn your head towards the working arm and extend at the elbow. Switch sides. Tip: Keep the hips square and shoulders stable
One Leg Press Standing
Place one foot in the middle of the band. Reaching the arms overhead, bend that knee and lift foot off the floor. Stabilize the standing leg while pressing the band leg down. Switch Sides.
Kneeling Side Leg Lift
Tip: Keep your abs connected and shoulders down.
Tip: Keep hips and shoulders square. Only lift leg as high as you can keep good form.
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Place the band under supporting knee and press supporting hand away from the floor. Opposite foot presses into the band and top arm holds band. Keep arem and leg sideline as they lift and lower. Switch sides.