Using props in Pilates can significantly enhance your practice, whether you’re a beginner or advanced practitioner. Props like resistance bands, Pilates rings, balls, blocks, and foam rollers are commonly used to support, intensify, or modify exercises.
I prefer to use small balls, rings and small resistance bands.
I wanted to share with you some of the benefits of using props, this way you will have a better understanding of how nice Pilates actually is.
When I was younger, I found Pilates boring because of the slow movement and I didn’t understand the benefits of moving slower and with purpose. Once I became a certified instructor I wanted to make my classes better and more fun that I experienced before.
You can find some of the benefits of props in Pilates below:
1. Increased Support & Stability
- Ideal for beginners or those recovering from injury.
- Props like blocks or bolsters help maintain proper alignment.
- Support the spine, hips, or knees in various positions.
2. Improved Alignment & Form
- Props offer external feedback, helping you stay in correct form.
- For example, the ring between your thighs can guide hip alignment during bridges.
3. Greater Muscle Activation
- Adding props can increase resistance or instability, leading to deeper engagement of core and stabilizer muscles.
- E.g., small Pilates balls or resistance bands add a challenge to simple moves.
4. Enhanced Flexibility & Mobility
- Great for improving range of motion in tight areas like hamstrings or shoulders.
5. Versatility & Progression
- Props allow you to scale exercises up or down.
- Beginners get more assistance.
- Advanced users increase intensity or complexity.
6. Injury Prevention & Rehabilitation
- Supportive props like foam rollers or cushions reduce strain on joints.
- Common in physical therapy-based Pilates to help build strength safely.
7. Better Body Awareness
- Using props makes you more mindful of muscle engagement and imbalances.
- Encourages a more focused, precise practice.
8. Fun and Variety
- Keeps your sessions engaging and less repetitive.
- Encourages creative movement exploration.
Common Pilates Props & Their Uses
| Prop | Main Use |
| Pilates Ring | Inner/outer thigh activation, arm and core engagement |
| Resistance Band | Adds resistance for arms, legs, and core |
| Small Ball | Core stability, spinal support, balance training |
| Foam Roller | Myofascial release, core work, posture alignment |
| Yoga Block or Bolster | Support in seated or supine positions |
| Sliders or Towels | Adds instability for dynamic core and leg work |
I hope you found this article helpful and informative and you will be happy to use props next time we are doing Pilates together.
Until next time: Don’t give up on your dreams!
MB
