Pilates with Props: 4 Effective Exercises to try from Home
Bringing Studio Pilates Home
Fortunately, there are many different options when it comes to where to do pilates (spoiler alert: pilates can be done anywhere, even from bed!) While going into a pilates studio with equipment is always preferable, we need alternatives for when we can’t make it to the studio due to our schedule, travel, and life in general. Here’s where at-home pilates comes in. Not to worry if you don’t have a reformer stashed away in your closet. With a few affordable pilates props, you can optimize your in-home pilates practice and work towards your fitness goals. Having this small collection truly adds to the at-home pilates experience.
Must have pilates props:
Yoga mat | Check out Everyday Yoga for yoga mats of all sizes and thicknesses.
Yoga block | Plenty of options on Amazon including cork blocks, wood blocks and foam. We prefer the versatility of foam!
Pinky Ball | Buy Erin’s fave at OPTP.
Theraband | Having a variety with different resistances is ideal. If you only purchase one, typically we recommend a green or a blue.
Overball | Gymnic soft gym overball for pilates. Inflate/Deflate depending on exercise!
Pilates Props in Action
Try these four effective exercises using your at-home pilates prop collection.
1) Yoga Block Abs
Lay on your back with bent legs, feet hip-distance apart. Lay the block flat underneath your sacrum. Make sure your sacrum feels level. Fold both legs into tabletop position, legs bent, shins parallel to the floor. Inhale. On the exhale straighten one leg forward, feeling your low belly muscles activating. Inhale to bend the leg, exhale switch legs. Repeat 5-6 reps.
2) Pinky Ball Foot Release
Start with the pinky ball underneath your toes and slowly roll the ball from toes to heel. Keep your weight on the ball to allow full release of the bottom of the foot. Repeat slowly 4-5 times.
3) Theraband Glutes Exercise
Tie the theraband around both legs above the knee with bent legs. Lay on your side, head resting on your arm or on a yoga block. Keep legs bent and together, thighs bent to a 90-degree angle. Keep your feet together, rotate top knee towards the ceiling without moving your hips or pelvis. Think: clamshell motion. Lower the knee back to the ground. During the exercise you should feel glutes activating. Repeat 7-8 times.
4) Overball Low-Body Burn
Lay flat on your back, legs bent feet hip-distance apart. Place the overball between knees. Gently squeeze ball, activating inner thighs. Slowly lift pelvis up to the ceiling in a bridge, maintaining a squeeze of the ball, activating hamstrings. Slowly lower the pelvis to the floor. Repeat 6-7 times.