Pilates using the CORE Band
Today, a group lesson in the Pilates system is very different from the same class several years ago, because a lot of new equipment has appeared – rings, balls, rubber shock absorbers, belts, yoga belts. The purpose of all these tools is to improve your practice, but there is one new invention that was created exclusively for working on the mat. This is the CORE Band.
This tape was invented in order to increase work efficiency and help to better understand the Pilates method while working on the mat. It allows you to use your own body as resistance, which makes working with the tape something similar to working on the Reformer. If you are just starting to practice Pilates, then the tape will help you perform exercises from the Center, which will provide the correct result literally right away. If you are an old-timer in Pilates, then the tape will give you the opportunity to perform the most complex exercises accurately and smoothly. Tape is a wonderful tool for building the body, especially for extension. Some tape exercises become more difficult and interesting. The joint use of mobilization and stabilization techniques helps to make the movements of the deep muscles of the center more conscious.
The CORE Band has several pockets, or sleeves, in which you can place your palms and / or feet. The position of the hands inside the pocket helps to eliminate tension in the wrists and stabilize the shoulder girdle in exercises such as Hundreds, Twisting, Stretching one and two legs and Stretching the spine. If you place your feet in your pockets, then you will improve your technique in performing such exercises as Roll-ball, rocking-chair, Roll-over of the head and Clown. The tape can be used when performing any exercise from the Pilates repertoire from any starting position. Your flexibility and range of motion will determine which pockets you use. The closer the pockets in which your palms are located, the more difficult the exercise will be.
Working with the CORE Band returns you to the use of three Pilates principles such as control, concentration, centering on the mat. These principles are most important, because without proper attention to the process you will not achieve the desired result as quickly and efficiently as you would like. The CORE Band program is designed to energize and balance your body, improve posture, alignment, strength and flexibility.
How many examples of Pilates exercises using the CORE Band.
Hundred – Hundred
A hundred is a classic Pilates exercise, its goal is to stimulate blood circulation, improve breathing, strengthen the work of the center. A hundred helps to stabilize the muscles of the body, expands the chest when working with deep breathing patterns. This exercise works for the body in opposite directions, stretching the thoracic spine in flexion with lowering the legs, moving them away from the body. This is one of the best exercises for working the abdominal muscles, including the lower and deep muscles, in particular the transverse ones.
Lie on the mat on your back. Bend your knees, place your feet on the floor. Connect the feet, ankles and knees. Place your palms in the pockets of the CORE Band, do not wring your wrists. Stretch the tape and maintain tension when doing the exercise.
Lift the chest, shoulders, neck and head from the mat, stabilizing the pelvis and including the abdominal muscles. Keep your stomach flat; pull your belly button to your spine. Stretch your arms forward to your knees while lowering the shoulder blades.
Maintaining a strong and deep contraction, pulsate the upper body to the legs with pulsating movements. Coordinate movements with breathing by inhaling and exhaling into 5 counts. Stay in this position of 20 accounts.
Slowly raise your legs to a 90 degree angle. Continue pulsating to lift the upper torso and tape to the knees while maintaining a breathing pattern for another 20 counts.
Slowly stretch your legs toward the ceiling and continue to pulsate in the stop direction for the next 20 counts.
Stretch your arms behind your head while continuing to pulsate and keep your breath pattern for an additional 20 counts.
Start lowering your legs to the diagonal, moving them away from the body, continuing to pulsate with your hands behind your head. Lower your legs to the floor as far as possible, not allowing your spine to rise above the mat and complete the Hundred with the last 20 counts.
Put your head down on the mat. Lower your hands to the floor, bend your knees and place your feet on the floor.
The purpose of the exercise.
The goal of the Hundred is to stabilize the body, expand and contract the chest. To increase the efficiency and confidence in the correct performance of the Hundreds, it is necessary to maintain the tightness of the abdominal muscles, the back pressed to the floor, especially when you lower your legs.
The most important aspect of performing the Hundreds is keeping the back pressed to the floor and supporting the back with the muscles of the abdomen. You may need to make your legs bent at the knees if this helps you maintain alignment.