Pilates Stick Exercises

The PilatesStick is a deceptively simple looking piece of resistance equipment designed to give you a serious home workout. When you purchase the PilatesStick, you get a bar, a stretchy band called sylastix, padded adjustable hand straps, foot loops, a foam door anchor, a long mat and carrying bag. By securing the bar in a door you can add stretch and resistance to hundreds of pilates moves.

  1. Set Up

    • Look for a minimum 8 by 3 foot exercise area next to a door. Choose a door that can lock, so no one can surprise you and accidentally open the door during your workout. Clip an end of the sylastix to each end of the bar. Close the middle of the sylastix in the door jamb. Make sure it is held in place by its foam anchor, evenly balanced on either side. Adjust the length or replace the bar with the foot loops as necessary.

    Roll Back

    • Roll out your mat after you have set up the PilatesStick. Sit with your feet facing the door. Place your hands on either side of the bar. Inhale to prepare, and then exhale as you roll back vertebrate by vertebrate, pulling the bar with your body weight until you are lying in a prone position. Breathe deep and hold, then come back up to sitting position, still holding the bar.

    Bridge

    • Lie on your back with your knees bent, head towards the door. Support your head with a small pillow or folded towel. Place your hands on the bar above your head. Keep your hands on the bar as you inhale to prepare and then exhale, pulling the bar towards your hips as you raise your hips in a bridge position. Breath deep and hold, then release back down to the floor and raise your hands and the bar back up to their starting position.

    Abs Move

    • Lie on your back with your head towards the door. Place your feet on the bar and slowly press it towards the floor, keeping your abs tight. Breath deep and hold just above the floor, before gently bringing your legs back up to the position they began at (perpendicular to your hips).