The Perplexity of Pilates Props
Pilates props can be a valuable addition to any workout, but they’re often misunderstood or used without clear purpose. Whether it’s a Pilates ball, resistance bands, or a simple yoga block, props aren’t just for variety, they can truly help clients feel and understand the work more deeply. After years of teaching and seeing how different instructors approach props, I’ve picked up some insights on how to use them in a way that supports your clients’ goals.
Why Do We Use Props in Pilates?
Props in Pilates are meant to challenge the body and support it. More than anything, they should help improve movement quality, encourage proper placement or make exercises more accessible. I’m always asking myself, does this prop serve a purpose here?
For example, if a client struggles to keep their ribs down in a supine arm series, placing a small Pilates ball under their mid back can help cue the engagement needed without over-explaining. If someone has tight hip flexors, placing a block under their sacrum during a bridge can allow them to feel the position without gripping.
It really comes down to two things:
Purposeful Integration: Does the prop help clarify the exercise or support alignment?
Intentional Use: Is it helping the client connect to the movement or just there for variety?
The Fascination with Pilates Props
Props can make things feel fun or different and it’s tempting to reach for them to keep things fresh, especially with long time clients. But I want to be careful not to use props just for uniqueness. Variety is great, but it should still feel like there is a purpose.
For example, I often use a foam roller with more advanced clients to challenge core control during bridging or plank variations by adding an element of instability. But I wouldn’t introduce that same prop in a beginner class unless I knew they were ready to maintain position.
When I’m adding props to a session, I think about:
Variety with Purpose: Is this enhancing the movement, not just changing it?
Challenge and Engagement: Is this meeting the client where they’re at mentally and physically?
Thoughtful vs. Superficial Use of Props
There’s a difference between using a prop with intention and throwing one in because it looked cool on social media. I’ve seen setups with ankle weights, resistance bands, Pilates balls and gliders all at once and it can end up overwhelming the body and the brain.
Instead, ask yourself:
Strategic Application: Is this prop helping the client understand the movement better?
Avoid Overuse: Am I using this because it’s helpful, or just because it’s there?
Practical Examples of Props in Action
Props can be incredibly supportive when thoughtfully chosen to meet a client’s unique needs and movement patterns. Whether the goal is to provide comfort, increase body awareness, or offer feedback, the right prop can make a world of difference.
For instance, some clients struggle to keep their head comfortably on the mat during supine exercises especially if they have forward head posture or tight upper traps. In these cases, using a headrest or small pillow under the head can help maintain neutral alignment and reduce strain on the neck.
For clients who need support with stability or proprioception, placing a Pilates ball or block between the thighs can cue inner thigh engagement and help align the pelvis and knees during bridging, imprint work, or toe taps. It offers tactile feedback that deepens their awareness of midline connection and improves control through the lower body.
Some examples:
Headrest for Neck Support: Ideal for clients with limited cervical mobility or tension, headrests help maintain neutral alignment without forcing the chin up or down.
Pilates Balls and Blocks for Alignment: Placing them between the knees or thighs increases inner thigh activation, promotes hip-knee-foot alignment, and assists in stabilizing the pelvis during dynamic movement.
Foam Rollers for Feedback: A foam roller placed along the spine during supine arm work can provide immediate feedback on spinal alignment and core control.
Magic Circles for Engagement: When placed between ankles or palms, they encourage symmetrical engagement and help isolate specific muscle groups.
The key is to observe where clients may need more support, feedback, or challenge—and use props as tools to guide them more efficiently into the work, rather than distract or overwhelm.
Props for Beginners vs. Advanced Clients
With beginners, props can simplify and support movement. For example, a dowel can help support in shoulder flexion without over cueing. A small towel under the low back can help teach neutral spine during footwork.
As clients progress, I’ll use props to add more challenge or provide feedback. A squishy ball behind the low back during seated spine stretch can help them feel if they’re collapsing or losing length. A resistance loop in a side-lying leg series can fire up lateral hip engagement and challenge balance.
So think of props like this:
Beginner-Friendly: Use props to support alignment and reduce overwhelm.
Advanced Challenge: Use props to refine technique or add resistance/instability.
Common Mistakes When Using Props
The biggest mistake I see is overloading. Using too many props at once without a clear reason. Props shouldn’t take the focus off the body. They’re not meant to be a distraction, but a support system.
Ask yourself:
Is this prop enhancing the client’s experience or confusing it?
Would the exercise be clearer or more effective without it?
My Favorite Prop? My Own Body.
Honestly, my most used and most helpful prop is me. I use my body to demonstrate, provide feedback, and even physically support a client in a stretch or movement when needed. Hands on guidance can go a long way in helping someone feel what their body should be doing. Whether it’s gently cueing the pelvis into neutral or offering resistance in a stretch, the human element is sometimes the most effective tool we have.
Body as a Prop: Use your own movement or physical presence to guide.
Hands On Feedback: Offer subtle, supportive adjustments that help clients connect.
Advice for Instructors Using Props
Props are powerful but especially when used intentionally. When chosen thoughtfully, they can enhance movement, improve alignment, and challenge the body in a way that’s meaningful and safe. Whether it’s a ball, a block, or just your hands, the best props are the ones that serve a purpose, not just fill the space.
Nicky Lal is the founder of Fuerza Pilates in Los Angeles and a comprehensively certified Pilates instructor through Balanced Body. After transitioning from a career in graphic design, she gained experience at multiple LA studios before opening her own space in Studio City, where she specialises in training professional athletes, including NBA and NFL players. Nicky is passionate about making Pilates accessible to everyBody, and her work can be found on Instagram @Pilateswithnickylal and pilatesfuerza.com