How to do Exercises without the Band in Pilates Video

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How to do Exercises without the Band in Pilates

[Music Playing] There is a way that you can do all of this exercises without the band. And many people ask well there is the use of the exercise in the band, what can I do if I do not have a band? Or do not want to use a band. We will show you that modification right now. So hands behind the legs Melissa, roll yourself up to a seated position, feet are flexed, if you have the band here and you see that in the exercise, here is your modification without the band, tucking under, scooping, hollowing down to the bottom rib, meeting the mat and rounding and scooping back up, using your arms for support, keeping all the same form that you see in the visuals on the video. Let us do that one more time, tucking under, scooping, rounding down, beautiful, and coming back up, sitting up tall, extend the legs, here is the version without the band in the next exercise program with the arms relaxed. The band you will see is around, the foot, instead, you have no band, sit up tall, scoop and tuck under, keep your same form, arm stay low and by your side, tuck your chin under, draw it in, round up, keep the belly in and sit up tall. Once again, rounding down, scooping, you are still keeping your same good form, staying pulled in with the belly, lifting, lengthening, do not pop up too soon, do come up and lengthen. Very nice, if you like an alternative, to using the band with some of the arm work presented, you can use, very light hand weights. Sit up tall, follow along with the exercises, just as we are doing them with the band, keep them nice and slow in controlled as you do them, make sure your arm stay parallel as you pull back on this particular exercise, so just pulling back good and keeping your nice elongation and core control. If you are a little bit tied in the hamstrings, you can bend the knees up, slightly to the ceiling, so knees are up so you will be a little bit more on your sitting bounce, continue on this exercises and this particular exercise. Again, keeping the shoulder low, rotating at the shoulder joint, arms are flat like you are holding a tray, and there is one more exercise where you are pulling back, sitting up tall, you can lengthen the legs a little, make the adjustment with the legs and again, make the form just as good as you would with the band and as you were doing the exercises. Keep your focus, keep your position, keep your control and keep breathing. Now, another alternative to doing the exercises without the band that are presented in our work out, is to roll down, we will show you what you can do with the legs. And by the way if you feel, when you are in this long position, that your chin tends to come up too much, and it is hard for you to keep this elongated position, put a very low little lift underneath, not too high to just lengthen your self out. A towel folded over would do. Keep in the shoulders long, the leg can extend up and you can do the exact same exercises without the band, just follow along with the same tempo, the same precision and the same control. So lowering the leg, extending and lengthening, lifting the leg, let us do that one more time, exhaling and stabilizing through your center, there is the knee bend, pushing out, flexing, pushing out, making as nice and smooth lengthening and leading with the heel, let us do one more of this, the leg comes up, and straightens up, and without the band, you have the option of relaxing the footer in the foot. You can do a little tick tack and again the band will help to control the stuff, if you do not have the band, make sure not to let the leg just drop off to the side. Keep everything stable as you go side to side, and slow, so not rush it, and of course the leg circles as you come around, circling around and back and reverse, coming round, very good and one more time. And there is one more option of an exercise presented that you can do without the band. So we will just tuck under round up and a point I would like to make here, is that again, if you are tied in your hamstrings and even bending the knees does not help you, sit on a pad that will lift you up. Give it a good lift, and even if you are not tight, try this, you will feel how much more you sit on your sitting bounce. Give it a try to that workout one time, sitting up nice and tall, let us extend the legs out in front and you can cross the legs or have any position but it all still applies here that you are going to be nice and tall for the top back of you head. So lengthening out, arms are in this windmill position, keeping nice and solid as you rotate and come back. The whole torso turns and as you return. Now Melissa put your hands behind your head, as an option, shoulders stay down and do not let them scrunched up, elbows coming round and come back, let us make a little more of the V, that is it and back. So your torso moves, inhaling and exhaling, stabilizing with your center, one more time and back.

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Exercises for Resistance Bands Keep the Road Warri

Big and bulky home gym equipment is a thing of the past, today you can workout using resistance training any where in the world. This article explains how exercises for resistance bands can duplicate a gym workout easily and for less.

http://www.articlesbase.com/supplements-and-vitamins-articles/exercises-for-resistance-bands-keep-the-road-warrior-fit-590062.html/9461024403

[Music Playing]

There is a way that you can do all of this exercises without the band. And many people ask well there is the use of the exercise in the band, what can I do if I do not have a band? Or do not want to use a band. We will show you that modification right now.

So hands behind the legs Melissa, roll yourself up to a seated position, feet are flexed, if you have the band here and you see that in the exercise, here is your modification without the band, tucking under, scooping, hollowing down to the bottom rib, meeting the mat and rounding and scooping back up, using your arms for support, keeping all the same form that you see in the visuals on the video. Let us do that one more time, tucking under, scooping, rounding down, beautiful, and coming back up, sitting up tall, extend the legs, here is the version without the band in the next exercise program with the arms relaxed. The band you will see is around, the foot, instead, you have no band, sit up tall, scoop and tuck under, keep your same form, arm stay low and by your side, tuck your chin under, draw it in, round up, keep the belly in and sit up tall.

Once again, rounding down, scooping, you are still keeping your same good form, staying pulled in with the belly, lifting, lengthening, do not pop up too soon, do come up and lengthen. Very nice, if you like an alternative, to using the band with some of the arm work presented, you can use, very light hand weights. Sit up tall, follow along with the exercises, just as we are doing them with the band, keep them nice and slow in controlled as you do them, make sure your arm stay parallel as you pull back on this particular exercise, so just pulling back good and keeping your nice elongation and core control. If you are a little bit tied in the hamstrings, you can bend the knees up, slightly to the ceiling, so knees are up so you will be a little bit more on your sitting bounce, continue on this exercises and this particular exercise. Again, keeping the shoulder low, rotating at the shoulder joint, arms are flat like you are holding a tray, and there is one more exercise where you are pulling back, sitting up tall, you can lengthen the legs a little, make the adjustment with the legs and again, make the form just as good as you would with the band and as you were doing the exercises. Keep your focus, keep your position, keep your control and keep breathing.

Now, another alternative to doing the exercises without the band that are presented in our work out, is to roll down, we will show you what you can do with the legs. And by the way if you feel, when you are in this long position, that your chin tends to come up too much, and it is hard for you to keep this elongated position, put a very low little lift underneath, not too high to just lengthen your self out. A towel folded over would do. Keep in the shoulders long, the leg can extend up and you can do the exact same exercises without the band, just follow along with the same tempo, the same precision and the same control. So lowering the leg, extending and lengthening, lifting the leg, let us do that one more time, exhaling and stabilizing through your center, there is the knee bend, pushing out, flexing, pushing out, making as nice and smooth lengthening and leading with the heel, let us do one more of this, the leg comes up, and straightens up, and without the band, you have the option of relaxing the footer in the foot. You can do a little tick tack and again the band will help to control the stuff, if you do not have the band, make sure not to let the leg just drop off to the side.

Keep everything stable as you go side to side, and slow, so not rush it, and of course the leg circles as you come around, circling around and back and reverse, coming round, very good and one more time. And there is one more option of an exercise presented that you can do without the band. So we will just tuck under round up and a point I would like to make here, is that again, if you are tied in your hamstrings and even bending the knees does not help you, sit on a pad that will lift you up. Give it a good lift, and even if you are not tight, try this, you will feel how much more you sit on your sitting bounce. Give it a try to that workout one time, sitting up nice and tall, let us extend the legs out in front and you can cross the legs or have any position but it all still applies here that you are going to be nice and tall for the top back of you head.

So lengthening out, arms are in this windmill position, keeping nice and solid as you rotate and come back. The whole torso turns and as you return. Now Melissa put your hands behind your head, as an option, shoulders stay down and do not let them scrunched up, elbows coming round and come back, let us make a little more of the V, that is it and back. So your torso moves, inhaling and exhaling, stabilizing with your center, one more time and back.

Transcription by: Scribe4you Transcription Services