What are the benefits of using props in Pilates?
All you need for a decent Pilates workout is a mat and some space. Which is what makes Pilates one of the cheapest and most accessible forms of exercise. So, when clients ask whether it’s worth starting to spend more money on extra equipment, it’s important to examine why they would want to.
Using all the principles of the Pilates exercise method, and just your body weight, you will manage to strengthen your core, build overall muscle strength, increase muscle tone, improve mobility, flexibility, balance and coordination. You’ll also improve posture, and realign and stabilise joints.
Therefore, it’s not necessary to use any other equipment or props.
However, having said that, there are actually numerous benefits to using Pilates props…
As a guide…
Using certain types of props can help to guide your movements, producing accuracy and precision, checking that you are keeping correct alignment.
Example: In the 1 leg circle, you can feel whether you’re creating a smooth circle from the hip joint, and focus on feeling the correct muscles working. This is because the band supports the leg instead of you having to possibly struggle to hold it up if your quads and hip flexors aren’t too strong.
They can enhance your perception of what you’re doing and allow you to feel the actions more effectively, and also help you to engage specific muscles more easily.
Example: In the basic swan dive you could place the band across your upper back so you can feel if you’re moving the correct part of the spine.
As an aid to the body…
Blocks can be an amazing aid for certain Pilates exercises. If you struggle to sit upright on the floor – sit on a block to raise yourself higher up. If you can’t quite reach the floor without twisting awkwardly – place a block under your hand. If it hurts your neck to lift your head – place a thin block under the back of the head.
Many people see this as cheating. But in reality, it’s the more sensible thing to do. Because instead of struggling to sit up properly or reach the floor without twisting, both of which are uncomfortable, take your mind off the actual exercise and could even damage your body, you will be able to focus on performing the movements correctly and get the benefits from the exercise.
Always listen to your body and ensure you can work with correct alignment and control.
The same goes for when you are working standing or balance exercises – hold onto the wall or a chair if you need to. You’ll benefit so much more by gently stabilising yourself and keeping the correct posture as you work, than merely spending the whole exercise wobbling around all over the place and achieving nothing.
As an extra challenge…
Using certain props can add extra resistance or instability to some exercises. Maybe you have a specific goal such as toning or balance, or you feel the need to increase the difficulty.
Example: You may wish to add weights to any exercises where the arms lift, or perform exercises on a foam roller to challenge your core harder and improve balance – being on top of a roller instead of lying on the floor makes things a lot more unstable, so extra control is required.
Adding variety…
Using props can spice up your workout, adding so many more variations to all the exercises. You’ll have a whole new repertoire to choose from. It can be fun to experience how the equipment creates new moves. Some props provide support and guidance, making exercises easier, whilst others make exercises harder by increasing the resistance or instability.
Example: Working with balls can add lots of options to most exercises, using them either between the legs or arms, or even working on top of them.
The list below gives an idea of the different types of props and what they can help with:
Foam Roller – balance, core strength, stretching.
Resistance Band – toning, strength, control, flexibility, stretching aid.
Pilates Ring – toning, control.
Gym Ball – balance, core, precision, stretching.
Small Ball – core, control, toning.
Weights – strength, toning.
Gliding Discs – coordination, control.
Not all props suit all people. Ensure that you are choosing the correct prop for each exercise. A good Pilates instructor will always be able to explain to you how each piece of equipment can adapt or progress each exercise for you. Make sure you know how to use the equipment properly before adding it into your workout, and check its condition for safety before you start.
Always choose exercises for your workout that are safe for your and your body, and that will help you to achieve your goals. Whether or not you need or want to use props is a personal choice, but consider whether they would help you.