Pilates Resistance Bands Exercises

Pilates resistance band exercises help increase strength, flexibility, and coordination. 

If you are looking to get more out of your Pilates routines, these movements will provide a resistance bands full-body workout that targets the core, legs, glutes, and upper body.

What Are Some Pilates Resistance Bands Exercises?

Seated Row – Back, Shoulders, And Arms

1. Sit on the floor with your legs extended in front of you.
2. Wrap the resistance band around the soles of your feet, holding the ends in each hand.
3. Start with your arms extended before you, and slightly tense the band.
4. Pull the band toward your torso, keeping your elbows close to your side.
5. Squeeze your shoulder blades together and add in a slight pause.
6. Slowly return to the starting position.

Leg Press – Glutes, Hamstrings, Quads, And Core

1. Lie on your back with your knees bent and feet flat on the floor.
2. Loop the resistance bands around the soles of your feet and hold the ends in your hands.
3. Press your feet forward, slowly straightening your legs, keeping your feet flexed.
4. Pause briefly when your legs are almost straight but not locked before slowly returning to the starting position.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Chest Openers – Chest, Shoulders

1. Stand with your feet hip-width apart.
2. Hold the band with both hands and your arms extended straight in front of you at shoulder height.
3. Pull the band apart, stretching your arms to form a T.
4. Pause briefly before returning to the starting position.

Clamshells – Glutes, Hips, Thighs

1. Lie on your side with your knees bent at 90 degrees.
2. Place a thick resistance band just above the knees.
3. Rest your head on your bottom arm and use the other hand for balance.
4. Lift your top knee upward while keeping your feet together.
5. Slowly lower the knee back to the starting position.

Standing Side Leg Lifts – Glutes, Outer Thighs, Hips, And Core

1. Stand with your feet hip-width apart and the resistance band around your ankles or above the knee.
2. Place your hands on your hips or hold a chair or wall for support.
3. Slowly raise one leg to the side in a controlled movement as high as comfortable.
4. Pause and return to the starting position and repeat with the other leg.

Read more: 6 Major Pilates Body Changes To Expect, And Why They Happen

Pilates With Resistance Bands For Beginners

This beginner-friendly resistance band pilates workout helps build strength. 

It includes Pilates band exercises for legs, to tone them up as they have the largest muscles in the body. Starting here is a great way to get into a routine while maximizing results and calories burned (1).

• High knees in place: 30 seconds
• Leg Press: 10-15 reps
• Glute Bridge: 15 reps
• Clamshells: 15 reps on each side
• Side-Lying Leg Lifts: 15 reps on each side

Resistance Band Butt Workout

The resistance band butt workout will target your glutes from every angle, ensuring you get a good workout in this area. 

It’s perfect for toning and tightening and pairs well with loop-style resistance bands (2).

• Glute Bridge: 12-15 reps
• Donkey Kicks: 12-15 reps
• Fire Hydrants: 12-15 reps
• Standing Kickbacks: 12-15 reps
• Side-Lying Leg Raises: 12-15 reps

Resistance Bands Full Body Workout

Here is an example resistance band workout targeting the entire body without requiring a gym, machines, or even heavy weights.

These are some of the best pilates resistance bands exercises.

Aim to perform 10-15 reps per exercise with a 30-second break between each. 

If you find the workout too difficult, decrease the weight of the bands. 

Increase the weight if it’s too easy for Pilates resistance bands exercises with weights added (3). For more details about the resistance bands full body workout, take a look at our prior publication.

1. Upper Body Exercises

• Banded Rows
• Banded Shoulder Press
• Chest Fly
• Bicep Curls

2. Lower Body Exercises

• Squats with Band
• Lateral Band Walks
• Glute Kickbacks

3. Core Exercises

• Oblique Twists
• Banded Bicycle

Resistance Stretching Tips

• Move slowly and smoothly to get the best stretch.
• Exhale as you deepen the stretch to relax the nervous system.
• Hold the stretches for 30-45 seconds.
• Enlist the help of a partner for deeper stretches.

If you’re curious about resistance stretching, check out our earlier article.

Read more: Is Pilates Mobility Training? Exploring The Connection Between Pilates And Mobility

Do Pilates Resistance Bands Work?

Pilates resistance bands can help add resistance to familiar movements, which allows you to gain strength progressively.

They are also portable and versatile, making them an excellent choice for Pilates resistance bands exercises at home and travel (4).

Can Beginners Use Resistance Bands?

Resistance bands are great for beginners. They are a generally safe, versatile, low-impact way to build strength and come in various resistances (5).

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

How To Properly Use Resistance Bands For Pilates?

• Maintain good posture and core engagement.
• Anchor the bands securely to furniture and doors.
• Use slow, controlled movements throughout each exercise.
• Inhale when preparing and exhale to move.

How To Use Pilates Bands For Beginners?

When starting with Pilates bands, begin with easier exercises, like the leg press, seated rows, and standing bicep curls.

These moves will help you get used to securing, wrapping, and holding onto the bands (6).

What Are Some Effective Pilates Resistance Bands Exercises?

• Leg Circles with Resistance
• Glute Bridges with Band
• Arm Presses and Pull-Aparts

Can You Get In Shape With Just Resistance Bands Pilates?

If you consistently use resistance bands, you can increase muscle strength, improve flexibility, and boost your daily caloric burn, improving your overall health. 

Combining it with a balanced diet and cardio can help you reach your weight loss goals (7).

Frequently Asked Questions

• What are the disadvantages of resistance bands?

Resistance bands can wear out and even snap with age. 

They offer limited resistance compared to heavy weights, and it can be harder to measure your progress precisely.

• Can you lose belly fat with resistance bands?

Resistance bands help you build muscle, boosting your metabolism, causing you to burn more calories daily. Combining cardio with a healthy diet and creating a calorie deficit can reduce body fat, including belly fat (8).

• Do resistance bands help with cellulite?

Resistance bands help tone and strengthen the underlying muscles and may improve the appearance of cellulite over time. However, they won’t eliminate it. 

Combine resistance band workouts with a healthy diet that includes plenty of lean protein and avoids excess sugar and processed foods (9).

• Why am I not sore after resistance band training?

A lack of soreness after a resistance band workout doesn’t mean you didn’t get a good workout, especially if you’ve been using the bands regularly. 

It might mean your muscles are getting used to the routine, or the resistance isn’t high enough. Try changing your routine or increasing the resistance in your next workout (10).

The Bottom Line

Pilates Resistance Bands Exercises offer a smart, simple, and scalable way to get fit from the comfort of your home. Whether you’re doing Pilates with resistance bands for beginners or working on toning your butt or legs, resistance band exercises can help you reach your goals.