Pilates are mind and body workouts focused on building your core and the whole of the midsection. They entail simple controlled movements which require the strength of your core to balance the rest of the body. On their own, these exercises are difficult to do. When you add resistance bands, they become even tougher hence leading to better results.
Among the pilates exercises you can do with resistance bands include leg circles with band, single leg stretch with band, double leg stretch with band, pendulums with band, plank rocks with band, hip dip with band, one hundreds with band, criss-cross with band, scissor kicks with band, and plank leg lifts with band.
With the right form and consistency, you’ll reap the benefits from this set of exercises. The unique thing about Pilates is that they’re not counted in terms of reps. Rather, they’re counted in terms of the time taken to hold a specific position.
While most of the exercises on this list look simple and straightforward, they’re quite tough to perform properly. It’s why you’ll need to really focus on the right form to make the most of it. In fact, the wrong form can lead to injuries.
The exercises are as follows:
1. Leg Circles with Band
With this exercise, you’ll be taking your leg through a complete circle while lying on your back. Besides taxing the core, this exercise also improves the flexibility of your hip region.
It’s done as follows:
- Anchor the resistance band ankle high.
- Lie down on your back with your arms besides your body and the palms facing down. Ensure your feet are shoulder width apart and resting with the knees upwards.
- Loop the other end of the band around your right foot then lift it up until it’s 90 degrees to the floor. Move this foot in a complete circle while keeping your back on the floor.
Make the circles slowly and consistently clockwise then anti-clockwise for a minute then switch the feet. As you do it more, you’ll be able to hold the position for longer periods.
2. Single Leg Stretch with Band
For this exercise, you’ll be stretching one leg and folding the other simultaneously while lying on your back. The focus of this exercise is your thigh area all the way up to the shoulders.
The process is as follows:
- Anchor the band at the level of your knees and the ends on each leg individually. Each leg should move the band without affecting the tension on the other leg.
- Lie on your back then pull both knees towards your chest. Raise your head and shoulders off the ground.
- From this position, extend one leg towards the anchor at a time. You can have your hands above your stomach such that you touch each knee as the leg comes back up.
Do this for a minute then progress by adding more time in increments of 10 seconds.
3. Double Leg Stretch with Band
While you would stretch one leg in the exercise above, you’ll be stretching both legs at the same time in this one. The rest of the body remains the same as in the exercise above.
The steps are as follows:
- Anchor the band at the ankle level then fasten the ends on both of your ankles. You can tie it as a singe knot given that the legs will be moving together.
- Rise your head towards the chest such that your shoulders and head are off the ground. Pull both of your knees towards your chest then hold them with both of your hands.
- From this position, stretch your legs forward towards the anchor. Pull the legs back to complete the cycle.
When pulling your legs back towards your chest, you should feel the pull of the resistance band. Start with a minute of this exercise then increase the time as you get fitter.
4. Pendulums with Band
The pendulums work on your side abs by bearing the weight of the feet as you swing them side to side. It also adds flexibility to your midsection as you move your lower body side to side without moving the upper body.
It’s performed as follows:
- Anchor the band about the level of your ankles.
- Lie on your back then spread your hands besides your body such that you form a T shape with your upper body. Your legs should be facing the anchor of the band.
- Loop the band over your knees then raise the knees up such that your upper leg is perpendicular to the ground. At the resting point, your knees should feel the tension from the band. You can either have the whole leg straight up or have a slight bend at the knees.
- While keeping your lower back on the ground and the knees at 90 degrees with the upper body, swing the knees to the left as much as you can then move to the right.
Perform the exercise for a minute for a start.
5. Plank Rocks with Band
It wouldn’t be a complete core workout without a version of the popular planks. Plank rocks with band help you tone the whole body by swinging back and forth with a resistance band attached on your back.
The steps are as follows:
- Anchor the band on the ground.
- Do the high plank which entails planking with your hands below your shoulders rather than below your elbows.
- Loop the band around your back such that it’s pulling down on your midsection. This makes the plank harder than usual.
- In this position, rock your body towards your head then towards your feet without changing any part of the body but your ankles. Ensure that the midsection is in a straight line with the rest of the body throughout the exercise.
Start with a minute then add more time as you become fitter.
6. Hip Dip with Band
Another plank version is the hip dip with band which is a version for the side plank involving up and down movements at the hip area and with the added difficulty of a resistance band. It’s done as follows:
- Anchor the band on the ground as in the plank rocks above then loop it around your waist.
- Go on a high side plank (with your hand rather than elbow touching the ground). You can place the hand on top either on your hip or behind your head. When your body is straight, you should feel tension in the band.
- Raise your hips upwards then return to the starting point while keeping the rest of the body upright.
Do this for at least a minute for a start.
7. One Hundreds with Band
Holding your legs up at an angle is among the toughest core exercises you can have. Add a band pulling down on your legs and swinging hands and it’s even harder to pull off. The one hundreds exercise is done as follows:
- Anchor the band on the ground then loop the other end around your ankles. Ideally, the anchor should be a few feet from your ankles at the start.
- Lie on your back then lift your legs until they’re forming a 45-degree angle with the ground. At this point, you should feel the tension of the band pulling down your legs.
- Lift your head and shoulders off the ground while keeping the hands parallel to the ground.
- In this position, move your hands up and down in a small distance of about 5 inches.
This exercise may be tough to pull off a minute at the start but aim for a minute or even more.
8. Criss-cross with Band
The criss-cross with band is a hybrid between the single leg stretch with band and the twisting crunch. At times, it’s called the supine bicycle. The addition of bands makes it tougher to perform as shown in the sections below:
- Anchor the band(s) at the level of your ankles and the ends of the band on your ankles such that they move independently.
- Lie on your back then bring one knee towards your chest while holding the other straight towards the anchor. Put your hands behind your head with the elbows extended outward.
- As you straighten the folded leg, pull the other one close to your chest simultaneously. As you fold and unfold the legs, touch the elbows to the opposing knees (left elbow to the right knee).
Work on this exercise for a minute before breaking and trying again.
9. Scissor Kicks with Band
The scissor kicks exercise entails lying on your back and kicking your feet towards your head simultaneously. It’s target is the core and glute area given that your legs remain straight throughout the exercise as follows:
- Anchor the band at your knee level then tie the ends on each foot for independent movement.
- Lie on your back then raise your upper body ensuring the shoulders and head are off the ground. Extend your hands upwards.
- In this position and while keeping your feet straight, move one leg as far towards your head as possible. As you return it towards the horizontal plane, lift that other one such that they simultaneously move up and down.
Perform the exercise for 1 minute then add more time in increments of 10 seconds each time you do it.
10. Plank Leg Lifts with Band
This last pilate exercise is basically a high plank with leg lifts. A band is added as follows:
- Assume a high plank position in which your hands hold up your upper body while the rest of the body is a straight line from the head to the heels.
- Loop a band around your ankles while in this position then, without moving the rest of the body, lift one leg directly upwards as far as you can. Return it to the ground then raise the other leg.
Perform the exercise for a minute then break.
Best Bands for Pilates
If you’re in the market for the best resistance bands for combining with your Pilates, the following list has some of the very best:
1. Tribe Resistance Bands Set
2. REEHUT Single Resistance Band
3. Lim Resistance Bands Exercise Loops
4. FOMI 7 Ring Stretch and Resistance Exercise Band
5. Koncle 11 pcs Resistance Band Set
These bands offer a safe and yet tougher way to perform your Pilates at home.
Videos: Beginners, Intermediate & Advances
Further Reading
- Resistance Bands Basics: Meaning, Types, how they Work + Benefits
- Resistance Band vs Free Weights
- Best Beginner Resistance Band Exercises
- Resistance Band Exercises for Knees
- Dead Lift Resistance Band Exercises
- Best Ankle Resistance Band Exercises
- Best Senior Seated Band Exercises
- Best Shoulder Resistance Band Exercises
- Chest Resistance Band Exercises for Men
- Glute/Butt Resistance Band Exercises for Women
- Upper and Lower Back Band Exercises
- Resistance Band Exercises for Arms(Biceps & Triceps)
- Best Resistance Band Abs Exercises
- Best Resistance Band Leg Exercises
