8 Pilates Band Exercises for a Full Body Workout
Pilates is a full-body workout focusing on building your core strength by connecting your body to your breath and controlling your movements through a series of fun but challenging exercises.
Whether you’re new to Pilates or have done Pilates for a long time, you may want to increase the intensity of some workouts and add an extra layer to your practice - that’s where the resistance band comes in.
I’m Bridget, founder of Kala Pilates, and in this article, I’m going to take you through a series of simple yet deceptively challenging pilates band exercises to tone your muscles. You can do the following band exercises on your own or incorporate them into your regular pilates practice for an added level of intensity.
What is a Pilates resistance band?
Unlike resistance bands you may find in the gym, which have handles or loops at either end, a Pilates band is a long flat rubber, latex, or elastic band that’s open on both ends.
The flat band enables you to grip or tie the band where you want for increased resistance. The closer your hands are together on the band - the more resistance the band will have when you pull the band apart to stretch.
What are the benefits of using a Pilates resistance band?
Using a pilates band in your practices has many benefits, such as:
Increased intensity of movement
If you’re looking to add extra intensity to your practice, a resistance band can provide the level you’re looking for. The band adds resistance to your movements, challenging your muscles further and getting them working harder.
Fun and keeps things interesting
Adding a resistance band to your Pilates class is a fun way to change your movements and introduce many new combinations to your workout.
Aids with injury recovery
Along with adding a layer of resistance, pilates bands are often used to aid with injury, for example, to target one muscle group and build strength and flexibility without any stress on the joints.
Easy to use
Pilates bands are easy to use for all levels of Pilates; whether you’re a beginner to resistance training or a Pilates band expert, resistance bands are versatile and accessible for all ages and fitness levels.
Types of Pilates resistance bands
There are different levels of long Pilates resistance bands depending on the level of intensity you want to achieve.
Light Resistance Band
Light resistance bands have the most lightweight resistance of the pilates bands and are perfect for anyone new to resistance training or using resistance bands as a form of physical therapy for injury recovery.
Medium Resistance Band
Medium pilates bands are great for more experienced band users or anyone wanting to increase resistance and want something more than a lightweight band.
Strong Resistance Band
Strong bands are the heaviest of the resistance bands and are suitable for those who frequently resistance train or are looking for an intense pilates workout.
Combination Pack
If you’re unsure what resistance level you want for your workout, you can buy packs that include light, medium, and heavy resistance bands - so you can mix and match depending on the level of intensity you require.
How to Care for a Pilates Resistance Band?
Due to the material of pilates bands, resistance bands can stick together and make it difficult to untangle. To prevent this, lay your resistance bands out flat and dust them with talcum powder every few uses before storing them to avoid the bands from sticking together.
Types of Pilates Band Exercises
So now we’ve chosen our resistance bands; let’s jump into my favourite Pilates band exercises for a full-body workout.
You can use any resistance band in the following exercises. But make sure you listen to your body and choose the intensity which feels right for you.
All you need is a mat and a band for the following exercises, so grab them both and let’s get started.
Lateral Lifts
Target area: Lateral lifts work on strengthening your lat muscles and your arm muscles.
Hold your long band at either end and wrap the band around your hands.
Stand in the middle of the band with your legs hip-width apart.
Starting with your arms down by your sides, raise your arms to your sides to around shoulder height and back to your starting position.
Repeat 10 reps, 2 sets.
Kala Tip / Exhale as you lift your arms to keep your core engaged throughout the exercise and only raise your arms to where you feel comfortable.
2. Wide Fly
Target area: The Wide Fly targets your back muscles and postural muscles.
Hold your arms straight in front of you, holding each end of the band in your hands.
Slowly move your straight arms towards your sides as the band extends - you should feel resistance on the band.
Bend your elbows in towards the centre and back out to the side.
Return your straight arms to your starting position in front, and repeat 10 reps, 2 sets.
Kala Tip / If you don’t feel an increase in resistance on your band when you move your arms to the side, your band may be too long. To fix this, wrap more band around your hands to shorten the length of the band.
3. Tricep Kick Back
Target area: The following move is a great all-rounder and will target your tricep muscles, core muscles, and glutes.
Start in an all-four position with your hand under your shoulders and knees directly under your hips.
Wrap one end of your band around your right hand, and place the other end of the band under the left hand to fix it in position.
Straighten your left leg out behind you, and raise your leg off the ground.
With the band fixed under your left hand, stabilise yourself and lift your right arm off the ground in a 90-degree position as shown in the video.
Straighten out your right arm, putting resistance on the band, and return to the 90-degree starting position.
Repeat 10-15 reps, 2 sets, then repeat on the other side.
Kala Tip / Keeping your core engaged will help with balance in this move, but if you’re new to this move and find it challenging to keep your balance, it can be done with both legs on the ground.
4. Seated Row with Rotation
Target area: The seated row improves mobility in your thoracic spine and targets your lateral and back muscles.
Start in a seated position with your back straight, legs straight out in front of you, and feet flexed.
Wrap the band around your flexed feet and cross the band over to hold each end of the band.
Keeping your back straight, rotate your upper body to one side, whilst pulling your same arm back leading with your elbow (only turn as far as you can without moving your legs) and return to the starting position.
Repeat on the second side, keeping your back straight as your twist to the side.
Repeat on both sides 10 reps, 2 sets.
Kala Tip / Aim to keep your feet pressing forwards into your band and not coming with you, think of the twist coming from your thoracic spine (rib cage) rather than from your hips. You can always keep a slight bend in your legs if you’re struggling to keep your legs straight.
5. Glute Bridge
Target area: The glute bridge works on strengthening your glute and pelvic floor muscles.
Lie on your back with your legs bent at hip-width apart and feet flat on the floor. Rest the band across your hips and hold the band in place with your hands down at your sides.
Engage your core and glute muscles, and raise your hips to a bridge position.
Hold the bridge at the top and slowly return to starting position.
You should feel comfortable resistance from your band against your hips. If the band is too tight, lengthen the band, or if no resistance is felt shorten the band.
Kala Tip / Keep your core and glutes engaged when you’re in your bridge. Pretend there is an imaginary tennis ball between your knees, and you’re constantly keeping it squeezed.
6. Double Leg Stretch
Target area: The Double leg stretch is an entire body movement, working your abdominal muscles, hip flexors, and quad muscles.
On your mat, lie on your back and pull your knees into your chest. Flex your feet and place the band around the soles of your feet.
Hold on to each end of the pilates band with your arms at 90 degrees beside you, hold the band in place and press your legs away to stretch the band.
While pressing your legs away, engage your core and lift your shoulders off the mat.
Return your knees to your chest and your shoulders back to the mat and repeat 10 reps, 2 sets.
Kala Tip / Only stretch your legs to a height where you feel comfortable. The lower your legs are to the ground when stretched, the harder the move will be on your core.
7. Glute Kickbacks
Target area: Glute kickbacks target your glute muscles and work your abdominals as you stabilise yourself through the move.
Wrap the middle of your band round your right foot and start in an all fours position, with each end of the band fixed by your hands.
Flex your right foot, bend your knee and straighten your leg behind you - you should feel resistance on the band as you push your flexed foot away.
Return the knee to your mat and repeat, straightening your leg behind you.
Repeat the move 10-15 times on your right side, switch the band to your left foot and repeat on the other side.
Kala Tip / When you extend your leg back behind you, focus on a powerful squeeze of your glute by driving your heel away from you. The move should feel like you're kicking the wall behind you.
8. Shoulder Circles
Target Area: The following move focuses on shoulder mobility and stretching your pecs.
Start in a comfortable seated position with your legs crossed and your back straight.
Take the ends of your band in both hands and adjust the length of the band to suit your resistance.
Starting with your arms out in front of you, circle both arms up and back behind you, going to a position where you feel comfortable.
Circle your arms back from behind you to your starting position.
Repeat the move 10-15 reps.
Kala Tip / Repeat this daily to improve posture and shoulder mobility. Keep your core engaged and your ribcage gently drawing down. The closer your hands come together the stronger you will feel the stretch. A rolled towel works well for this exercise too.
Ready to Discover More Pilates Workouts?
Resistance bands are the perfect addition to add an extra level of fun and intensity to your Pilates workout. If you’d like to discover more pilates band exercises and get access to hundreds of on-demand Pilates classes for free, why not join me in the Kala Pilates 7-day free trial.
