Standing with the Sand Bag

Grip strength is something that if you don’t use it, you lose it. If you feel Pilates exercises in your wrists or you feel fear when standing on your arms, Joseph Pilates has a tool for you. The Pilates Sand Bag! It is a great tool that you can even make yourself! The Sand Bag exercise will need strong center and arm back connection. But, it will also will strengthen your arm back connection, center and especially the strength you need to get out of your wrists and feel your full body come into your Pilates exercises. Make the Sand Bag your Pilates homework! After all, you can make this Pilates accessory yourself!

Start with only 1/2 pound weight in your bag. Work your way up from 1 set to 2+ and bring your entire body to the exercise.

Standing on top of a Wunda Chair, Cadillac, or bench with heels together and toes apart. Reach arms out to shoulder height holding the Sand Bag. Take a moment to hug your legs together, reach your tailbone down and lift tall through your center. Work your shoulders wide without compensating through lower back. The Sand Bag is usually already wound up at the start.

Open one hand, make a big deal to re-wrap the hand on the pole as you unravel the rope on the Sand Bag. Then repeat with the other hand. Continue opening, grabbing the pole to turn it and unravel the rope until the rope is completely unwound. Arms remain straight the entire time. Then keep going! Continue to work the hands and pole the same direction to re-wrap the rope. Once the entire rope is wound up. Reverse the direction to unwrap and re-wrap the rope. When ready repeat 2x.

Be sure to check out more of my Sand Bag workout videos. I want to help you continue your Sand Bag training!