Fitness Guide to Pilates and Resistance Tubing

Pilates and resistance tubing can be paired to provide full-body workouts. You can use resistance tubes on their own or with a Pilates Ball or Pilates Twist Board to strengthen and tone your whole body. You should buy a set of tubing with a light, medium and heavy cable, as they are less expensive if you purchase them together.

  1. Resistance Tubing

    • Resistance tubes can be used on their own to do Pilates exercises. They are easiest to use when they come with handles. Some classes at your local gym or Pilates studio may incorporate tubing and will be a good resource to teach you exercises. Some tubing sets also come with instructional DVDs.
      An example of a good Pilates exercise for your back and arms is a seated tubing row. Simply sit down and extend your legs in front of you on the floor. Wrap the tubing around the balls of your feet and hold a handle in each hand with your arms also extended in front of you. Hold your hands so that your palms are facing each other. Pull your arms back as you bend your arms. Brush your elbows against your sides as you pull your shoulders and arms back. Maintain a straight back and tight abs throughout the exercise.

    Pilates Twist Board Exercises

    • The Pilates Twist Board is a challenging piece of exercise equipment that consists of a movable disc to stand on and resistance tubing that you can hold as you stand on the board. A good lower body exercise is the front leg lunge.
      Stand about 4 feet from the disc and then step your right foot forward onto the board. Lift your left heel. Grab the tubing handles and hold your arms at your sides, bending your arms so there is tension in the tubing. Bend your left knee and lower yourself toward the floor in a lunge. Stand back up, fighting against the tension. The board will want to twist, but you can keep it stable by engaging your leg and core muscles. Your body will quickly figure out how to do this, and you will get a great workout. Be sure to work both sides evenly.

    Pilates Ball Exercises

    • The Pilates Ball is a well-known tool for core and Pilates exercises. Sitting on the ball works your core simply to keep you on the ball. The addition of resistance tubing gives you the opportunity to work more muscles on the ball. One exercise for your shoulders is lateral raises.
      Sit up straight on the ball with your abs tight. Put your feet on the floor hip-width apart and your knees over your ankles. Hold a handle in each hand, with your arms straight down at your sides. Raise your arms straight out to the side up to shoulder height, no higher. Return your arms to your sides. Be aware of your shoulders, and do not let them shrug or lift toward your ears.