Pilates Band Exercises

Using a Pilates band is a good substitution for a very expensive Pilates reformer. Pilates bands are very affordable and just as effective in some exercises as a reformer. If you are looking for some exercises to do with them that will tone and tighten your body, Pilates bands lend themselves to a wide variety of exercises and give just the right amount of resistance to make your Pilates workout more effective. Here are some exercises you can do with your Pilates bands.

  1. Resisted Push-up

    • This is a great exercise to do if you are looking for better definition in your triceps and biceps, as well as a tightening in your core. Double the resistance band and stretch it across your shoulder blades as you descend into a plank position. You'll begin doing regular push-ups as you hold either end of the doubled resistance bands in your hands. Remember that in Pilates, the purpose is to do slower, more concentrated reps in lower amounts than doing a high amount of fast repetitions. So try doing five resisted push-ups per set, using a count of three going up and a count of three lowering yourself.

    Resisted Crunch

    • The resisted crunch will give you a chance to tone your core, as well as working your hips. Double the resistance band and lie back on a mat, placing the band across your belly button. When you crunch upwards, you'll use your hands to pull down on the band, making it harder for you to crunch upwards. Pilates crunches are somewhat different than regular ones; remember to move slowly, start with your spine in neutral position, and then "scoop" your belly down to the floor as you crunch upward. Imagine your belly button being pulled toward the floor with a string for best results. Do a set of eight and repeat two or three times.

    Bicep Curls

    • Tone and strengthen your arms without weights by using a Pilates band. Lay the band down on the floor and kneel on it. Gripping your Pilates band at different places will change the resistance level. If you grip it farther from your knees, you'll be at a beginner level, while if you grip it close to your knees, the resistance level will be that of an advanced Pilates practitioner. Find a place where you are comfortable, yet still challenged. Grip the band and pull it up in front of you as if you were doing a bicep curl. If you don't feel yourself straining after 8 reps, then you need to change your grip for greater resistance. Do two or three sets.