Pilates Exercises Using Resistance Bands

The Frog

• The Frog is a popular exercise that can be done with a resistance band instead of on the Reformer. Lie on your back and bring your knees into your chest. Loop the resistance band around the balls of your feet and hold a handle in each hand. Turn your toes out and touch your heels together. Tilt your chin down and crunch your shoulders off the ground. There should be a light tension in the cable. You can let go of the handles and grab lower on the cable so it is taught. Keep your low back and buttocks on the floor. Breathe in and press your legs straight. They will be about 45 degrees from the floor. Breathe out as you pull your knees back in. Do six to eight reps.

One-Leg Circle

• This is a great exercise for your legs and hips. Lie face up with your legs straight on the floor and the resistance band wrapped around the balls of your feet. Raise your left leg straight into the air. Adjust the tension of the cable so you feel slight resistance. Keep the rest of your body relaxed on the floor, and be sure to keep both buttocks on the floor. Begin doing leg circles by going to the outside across your right knee and then circle around clockwise to the left. As you build strength, you can widen the circle, but keep your pelvis on the floor. Do five circles and then switch legs.

Upper Body

• A Pilates exercise that strengthens the arms and pecs is done first by tying the cable to a stationary object at shoulder height. Stand to the right of the object with your left hand holding the cable. Your left arm is straight. Feet should be hip-width apart with the toes facing forward. Bring your left arm across your body and stop once it reaches your center line. Keep the arm straight. Return to the start position. Do 5 to 10 reps, and then turn around to do the right side.