11 Pilates Band Exercises That’ll Really Make You Sweat
If you’ve ever been disappointed at the end of a workout and wished you sweat it out a bit more or that it felt more effective, the solution can be as easy as adding a resistance band. It’s a great tool if you want to increase the challenge and ramp up the intensity of any workout — but they’re especially useful during Pilates. Keep reading for all your questions regarding Pilates band exercises below.
Can I do Pilates with resistance bands?
Yes. You can add bands to any Pilates workout to add more resistance during arm and leg exercises.
How do you use resistance bands in Pilates?
Loop the resistance band around your hands, knees, hamstrings, feet, and more depending on the specific movement you’re doing. You’ll feel your muscles activate as you push and pull on the bands for an added burn.
What are Pilates bands good for?
A band can help level up your regular Mat Pilates session since it reinforces controlled movements, helps stabilize your joints, stimulates more of your muscles, and can improve your form.
Here, we gathered 11 Pilates band exercises demonstrated by Alo Moves instructor Bianca Melas in her new 14-Day Power Pilates series so you can better understand how to use them in your daily practice and get the most out of your workout.
1. Resistance Band Crunches
Lie on your back and loop the resistance band around your feet.
Lift up your legs and bend your knees so that your shins are parallel to the ground.
Press the edge of your feet into the bands so there is tension and it holds in place.
Support your head with your arms and slowly lift your shoulders off the ground, ensuring that your upper and lower back stay glued to the mat.
Lower back down and repeat the movement while activating your core and pressing your feet into the band. Exhale your breath when you lift up, and inhale when you lower.
2. Ball Bicycle Crunches
Lie on your back and keep the band around your feet so it goes over your instep and under your arch.
Leave your right leg bent at a 90-degree angle and straighten out your left leg.
Rotate your left shoulder to your right knee so that your upper back is lifted off the ground.
Switch your legs so that your left one is bent and your right one is lengthened.
Rotate your right shoulder to your left knee.
Repeat the movement so that your legs alternate between bending and lengthening and that your opposite shoulder is lifting up and rotating to the opposite knee.
Tip
To get the most core activation out of this exercise, focus on lifting your upper back off the mat and rotating your shoulders. In other words, don’t worry about touching your elbow exactly to your knee.
3. Band Bicycle Variation
Loop the band around your feet so it goes over your instep and under your arch.
Lie back on your elbows so that your shoulders are above them and that your forearms are flat on the mat.
Keep your legs bent at a 90-degree angle and then lengthen the left one, stretching out the band while it’s still wrapped around both feet.
Alternate your legs. Bring your left leg back to a 90-degree angle and straighten your right leg.
Keep alternating your legs while propping yourself up on your elbows to work your lower abdominals.
4. Leg Openers
Lie on your right side with your right arm stretched long, your knees stacked at a 90-degree angle, and your band looped around both ankles.
Lift your left leg up while still bending your knee so that there’s tension in the resistance band. Make sure both feet are flexed.
Lift your left leg up higher to really stretch the resistance band while keeping your shin parallel to the mat.
Lower it back down a couple of inches before raising it back up. You can pulse it at the top for an extra burn.
Repeat on the other side.
Tip
Keep your knee and ankle parallel when stretching the resistance band to open your hips and work your glutes properly.
5. Resistance Band Crab Walk
Loop the band around your ankles and stand on your mat.
Widen your feet to a little more than hip-distance apart to stretch the band and bend your knees into a wide squat.
Hinge forward at the hips and then move your feet bit by bit to shift to one side while keeping tension in the band.
Switch directions so you’re “walking” from side to side in a squat with the band tight around your ankles.
6. Bicep Pulses
Stand on your knees or stand on your feet if you have any discomfort in your knees.
Loop the band around your biceps and hinge your elbows at a 90-degree angle with your palms facing each other.
Stretch the band by widening your arms, and then bring them back to their original position while keeping your elbows bent.
Repeat the motion and pulse for an added burn.
7. Chair Pose Arm Reaches
Take your band between your hands and stand on your mat with your feet hip-distance apart.
Bend your knees and hinge your hips forward like you’re about to sit in a chair.
Reach your arms up as you’re pushing your glutes back and then bring your elbows back at a 90-degree angle while keeping tension in the resistance band.
Repeat the arm motion as you continue to sit in Chair Pose.
Tip
Don’t arch your back. Engage your core muscles, bend your knees, and push your glutes back like you’re going to sit down in a chair then hinge your hips forward — think of creating a diagonal line with your spine instead.
8. Lunge Bicep Curls
Loop the band behind your right hamstring and hold the other side with your right hand.
Get in a lunge position keeping your right leg at the front of the mat and moving your left leg back behind you.
Bend both knees at a 90-degree angle, ensuring your front knee is in line with your ankle and that it doesn’t go over.
Holding this lunge position, pull the band up and release it down with your right arm while keeping your elbow tight to your side.
For more of a quad burn you can lift your right heel up as you pull with your arm.
Repeat on the other side.
9. Tricep Flutters with Squat
Stand on your mat with your feet hip-width apart.
Reach both arms behind your back and loop the band in between your hands.
Bend your knees and sit back into a Squat.
As you Squat, reach your arms as high as they will go and push against the band at the same time.
Stand in an upright position and bring your arms down resting behind your glutes.
Repeat the motion and pulse your arms up and down for more of a challenge.
10. Seated Lawn Mower Rotation
Sit on the mat with your feet resting on the ground.
Loop your resistance band around your right foot and hold the other side with your right hand.
Lift your right leg up so your foot is perpendicular to the ground.
Pull the band with your right arm, bending your elbow and keeping it at your side.
As you pull, rotate your torso and shoulders to the right hand side.
Rotate back so your arm is straight in front of you and you’re facing forward.
Repeat the movement and then switch to the other side.
11. Boat Pose Pulse Out
Sit on your mat, loop the band between both feet, and lean back on your elbows.
Lift your legs up and straighten them as much as you can, so your body is in a “V” shape.
While you’re pushing against the band with your feet, draw your knees in so they’re at a 90-degree angle.
Straighten your legs back out and then stretch the band out with your feet.
Return them to center and repeat the movement.
All these moves are found in our 14-Day Power Pilates series with Bianca Melas. Explore our extensive library of Pilates workouts on Alo Moves, including mat Pilates and on a Reformer machine, by starting your free 14-day trial today.
