My Recommended Essential Pilates Props and Their Benefits

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Pilates is a highly adaptable and versatile form of exercise, designed to strengthen and balance the body. One of the most exciting aspects of Pilates is the use of various props that help enhance exercises, making them more accessible or challenging depending on your fitness level. Whether you’re a beginner or an advanced practitioner, Pilates props can take your workout to the next level. In this blog, we’ll explore the most common props used in Pilates, the benefits of each, and the types of exercises they are typically used for.

1. The Pilates Mat

The mat is the foundation of Pilates. It provides a cushioned surface for floor exercises that focus on core strength, flexibility, and alignment. While it may seem basic, the mat supports your body and allows you to work on controlled movements without the need for heavy equipment.

Benefits:

• Enhances body awareness
• Protects joints and spine
• Supports stability and balance

Exercises:

• The Hundred
• Roll-Up
• The Bridge
• Plank variations

How to choose your Pilates mat?

The appropriate mat thickness for Pilates depends on how comfortable your bony body parts (hip bones, spine, and knees, for example) are. A Pilates mat should be at least 4mm thick; much thicker and it will be more difficult for you to feel grounded or balanced. Find my top Pick for a high quality, sustainable and durable Pilates mat here (currently 40% off) & here and an affordable option for an eco-friendly mat here

2. Pilates Magic Circle (Ring)

The Magic Circle is a flexible ring that offers resistance during exercises. It can be used between the thighs, ankles, hands, or arms to engage specific muscles. It’s particularly effective for activating the inner and outer thighs, arms, and core muscles.

Benefits:

• Adds resistance for muscle toning
• Improves body alignment
• Enhances core and pelvic floor engagement

Exercises:

• Bridge with Magic Circle between thighs
• Inner Thigh Squeeze
• Arm Presses
• Side-Lying Leg Lifts

💡 Pro Tip: If you’re looking for studio-quality Pilates Pilates Magic Circle, I highly recommend checking out brands such as Balanced Body or STOTT; known for their durable and professional-grade equipment. However, if you’re after a more affordable option without compromising on quality, this Pilates Ring is a great alternative to get started on your Pilates journey.

3. Pilates Ball

The Pilates ball (also called a stability or Swiss ball) can range from a small soft ball to a large stability ball. It challenges your balance and stability, making exercises more dynamic. The ball can be used to increase the range of motion or provide support for more challenging positions.

Benefits:

• Improves balance and coordination
• Activates deep core muscles
• Adds variety and challenge to traditional exercises

Exercises:

• Pelvic Curl with the ball
• Ball Roll-Out for the core
• Leg Extensions with the ball under the lower back
• Ball Wall Squats

💡 Pro Tip: STOTT is a reputable source for high-quality, long-lasting Pilates props, so check them out if you’re searching for studio-caliber options. But if you want something more reasonably priced without sacrificing quality, Body Sculpture is a fantastic substitute to begin your Pilates journey.

Ball size ideally 65 cm and above.

3. Pilates Mini Stability Ball

The Pilates Mini Stability Ball is a smaller, more flexible ball than a traditional stability ball. It’s excellent for improving core strength, balance, and overall stability. It’s typically used to create instability during movements, which forces the core muscles to work harder.

Benefits:

• Enhances core stability and balance
• Improves flexibility
• Targets deep core muscles

Exercises:

• Bridge with Mini Ball under the lower back
• Inner Thigh Squeeze
• Overhead Arm Stretch
• Seated Core Twists with Mini Ball

💡 Pro Tip: I recommend this one from STOTT since they are renowned for producing dependable and high-quality equipment, if you’re searching for Pilates props of studio standard. You can also opt for this one, a fantastic substitute to begin your Pilates journey if you’re searching for a less expensive choice without sacrificing quality.

4. Foam Roller

The foam roller is commonly used in Pilates for releasing muscle tension and aiding recovery. It is also excellent for improving body awareness and balance when used during exercises. It can act as both a prop to challenge stability and a tool for stretching and myofascial release.

Benefits:

• Promotes muscle recovery and flexibility
• Enhances balance and coordination
• Increases range of motion

Exercises:

• Foam Roller Spine Stretch
• Shoulder Bridge with the roller under the feet
• Rolling out hamstrings, quads, and back muscles
• Pilates Plank variations using the roller

💡 Pro Tip: I thoroughly suggest Balanced Body, who is renowned for producing dependable and top-notch equipment, if you’re searching for Pilates props of studio caliber. That being said, this one by Amazon is a fantastic substitute to begin your Pilates journey if you’re looking for something less expensive without sacrificing quality.

5. Pilates Resistance Bands

Resistance bands come in different levels of thickness and resistance. They are a simple yet highly effective tool for adding resistance to movements, enhancing strength, and aiding with stretches.

Benefits:

• Adds resistance for strength-building
• Improves flexibility and range of motion
• Helps with muscle activation and rehabilitation

Exercises:

• Seated Row with a resistance band
• Leg Circles with the band
• Arm Curls
• Side-Lying Clams with a mini band around the thighs

💡 Tip: For those seeking studio-quality Pilates props, I recommend exploring STOTT for their high-quality, professional-grade equipment. There are various intensity to each band and they color coded:

Light

Regular

Extra Strength

Or you could choose this two-pack deal of regular and Extra Strength Flex Bands,

I equally recommend this set by THERABAND which includes 3 resistance bands of various intensities.

However, If you’re looking for a more budget-friendly option that still delivers on quality, this one is a fantastic choice to kickstart your Pilates routine.

6. Pilates Loop Bands

Pilates Loop Bands are small, circular resistance bands that are used to add extra tension during leg, glute, and arm exercises. These are perfect for toning and strengthening, especially when targeting smaller muscle groups.

Benefits:

• Adds resistance for toning and strengthening
• Targets glutes, thighs, and core
• Improves muscle endurance

Exercises:

• Glute Bridges with a loop band around thighs
• Clamshells for hip stability
• Side-Lying Leg Lifts with loop bands
• Resistance Push-Ups

I personally prefer Fabric over Latex since latex tends to roll or move along the legs during the exercise, which can be uncomfortable. For arms exercises when the band is used around the hand, a latex band might be more practical.

7. Pilates Block

The Pilates block (similar to yoga blocks) is used to modify exercises, offering extra support or challenging balance. It helps to deepen stretches or assist in maintaining proper alignment during various movements

Benefits:

• Assists in improving alignment
• Adds challenge to balance exercises
• Supports proper posture and form

Exercises:

• Block-supported Bridge
• Supported Side-Lying Leg Lift
• Seated Stretch with the block
• Block under feet during Pilates Squats

You can find Pilates Blocks here

8. Pilates Ankle Weights

Ankle weights are used to add extra resistance during upper and lower-body exercises. They are great for toning and strengthening the legs, glutes, and hips while also adding a challenge to core exercises.

Benefits:

• Builds lower body strength
• Increases intensity of core exercises
• Tones and sculpts muscles

Exercises:

• Leg Lifts with ankle weights
• Glute Bridge with added weight
• Bicycle Crunches
• Side-Lying Leg Circles

Find 2 lb = 0.9kg ankle weights and 2kg ankle weights here.

9. Pilates Toning Ball or Light Dumbells

The Pilates Toning Ball is a soft, weighted ball typically ranging from 1 to 3 pounds. It’s used to add light resistance to Pilates exercises, especially for toning the arms, shoulders, and core. The toning ball is excellent for increasing muscle engagement without adding too much bulk.

Benefits:

• Improves muscle tone, especially in the arms and shoulders
• Adds light resistance for increased core engagement
• Enhances muscle control and coordination

Exercises:

• Arm Circles holding the toning ball
• Side-Lying Leg Lifts with toning ball between thighs
• Overhead Stretch with the ball
• Seated Russian Twists for core engagement

STOTT offers a variety of toning balls available in 3 weights: 1lb (Orange), 2lbs (Lemon), 3lbs (Lime); Each 2-Pack sold separately. Alternatively, you can opt for these by ProsourceFit. I would recommend the 2lbs= 0.9 kg to start with.

Similarly, you can choose dumbell of 1 kg or 1.5 kg if you’re starting. Then gradually increase to 2kg as you progress with your practice.

You can easiliy start with this Bundle Pilates equipment set including a Magic Circle, Mini Stability Ball and a set of three stylish and durable fabric resistance bands.

Conclusion

Incorporating props into your Pilates practice can significantly elevate your workout experience. Whether you’re looking to add resistance, increase flexibility, or provide support for injury rehabilitation, there’s a prop designed to meet your needs. The key to unlocking the full benefits of Pilates is to use these props mindfully, focusing on your form, breathing, and body alignment. If you’re new to Pilates or props, start small and gradually work your way up to more challenging exercises.

Ready to try these Pilates props and see the difference for yourself? Join me in one of my classes, where we explore the full range of Pilates techniques with and without props. Let’s move towards a stronger, healthier you!