Understanding Pilates Resistance Training
Pilates is a popular form of exercise that focuses on core strength, flexibility, and controlled movements. Many pilates workouts utilize resistance to build strength and challenge the muscles. Adding resistance takes pilates to the next level and provides more intense strength training benefits.
What is Pilates Resistance Training?
Pilates resistance training incorporates some type of opposing force to increase the challenge of traditional pilates moves. Popular pilates resistance tools include resistance bands, pilates rings, weighted balls, hand weights, and the pilates reformer machine. Using resistance during pilates can sculpt, tone, and define the entire body.
Benefits of Adding Resistance
Incorporating resistance pilates offers many benefits including:
- Builds lean muscle mass
- Increases metabolic rate to burn more calories
- Challenges stability and balance
- Prevents muscle loss associated with aging
- Adds intensity without high impact
- Improves posture and alignment
- Strengthens smaller supporting muscles
Popular Pilates Resistance Tools
There are many options for adding resistance to pilates. Some popular tools include:
Resistance Bands
Stretchy elastic bands come in varying levels of resistance. They can be anchored to pilates equipment or attached to wrists and ankles during mat workouts.
Pilates Rings
Cushioned rings with handles can be squeezed to engage arm, shoulder, chest, and back muscles. Rings add resistance during leg and arm movements.
Ankle/Wrist Weights
1-5 pound wrist and ankle weights worn during pilates introduces resistance to strengthen the limbs. Weights challenge the body during plank moves, bridges, and lunges.
Weighted Balls
Balls ranging from 2-10 pounds can be held while performing pilates exercises. The unstable, heavy balls increase resistance for the arms, shoulders, and core.
Incorporating Resistance into Pilates
Resistance can be added to pilates exercises performed on the mat or pilates equipment like the reformer, cadillac, wunda chair, and ladder barrel. Even small pilates props can up the challenge.
Mat Exercises
Mat pilates allows total body strengthening with just bodyweight. Adding resistance bands, pilates rings, or hand weights makes mat moves like bridges, planks, lunges, and booty lifts even more intense.
Reformer Exercises
The pilates reformer features a sliding carriage and springs for resistance. Performing reformer exercises like rows, pushes, pulls, and extensions with added resistance bands or weights increases the workload.
Cadillac and Chair Resistance
The pilates cadillac and wunda chair use body weight and springs for resistance training. Attaching resistance bands to the equipment or using wrist/ankle weights accelerates core and limb strengthening.
Common Resistance Moves
Some examples of great pilates exercises to add resistance to include:
- Squats with overhead press
- Lateral band walks
- Plank rows
- Bicep curls on the reformer
- Seated tricep dips on the chair
- Leg circles with rings
- Butterfly chest press
- Swimming with dumbbells
Creating a Pilates Resistance Plan
When getting started with resistance pilates, begin with lighter loads allowing for 15+ reps per set. Focus on slow, controlled movements concentrating on proper form. Build a foundation first before increasing resistance over time. Proper progression allows the body to adapt without overtraining.
Safety First
As with any strength training, maintaining proper alignment, engaging the core, stabilizing joints, and controlled motions prevents injury. Use appropriate resistance that does not compromise form. Also be cautious of excessive behind the head movements and overarching in the low back.
Working All Muscle Groups
Target all the major muscle groups with pilates resistance training. Combine mat moves, reformer exercises, and those on the cadillac, chair, and ladder barrel for total body conditioning. Use a variety of resistances and pilates props to continually challenge the body in new ways.
Switching Up Routines
Changing resistance pilates routines every 4-6 weeks keeps the body adapting. Utilize different resistance tools, adjust intensity, incorporate new moves, and alter volume/frequency. Adding pilates ring exercises one month then weighted ball moves the next month keeps training exciting.
Resistance pilates builds upon traditional pilates for an intense strengthening experience. Properly incorporating resistance with control and safety in mind takes pilates to the next level!
FAQs
What are some good pilates resistance tools for beginners?
Beginners should start with lighter resistance bands and 1-3 pound ankle/wrist weights. Pilates rings are also a great starter resistance equipment before moving to heavier items.
How often should I do pilates resistance training?
Aim for pilates resistance workouts 2-3 times per week. Allow for rest days in between sessions for muscles to recover and repair.
Is resistance pilates safe during pregnancy?
Yes, resistance pilates is generally safe during pregnancy as long as modifications are made to avoid overworking the core and lying flat on the back.
Do I need special pilates resistance equipment?
Many common fitness tools like resistance bands, small weights, and even water bottles or canned goods can add resistance to pilates moves. Investing in pilates specific equipment can be useful but is not required.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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