Resistance band Pilates proves that every move is harder (and more effective) with a band.
This 30-minute workout will hit every last muscle.
The result is a workout thats low-impact, high reward.
So grab a mat, Pilates socks, and resistance band (like the sprinklestotally optional).
Try the 30-minute Pilates sesh
1.
Squat:Start from standing.
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Step into your resistance band and slide it up so its sitting right above your kneecaps.
Place your feet underneath your hips.
Squat down, reaching your butt back and your arms parallel to your ears.
Squeeze your glutes to come back to the top.
Come onto the tips of your toes.
Tap the toes back into squat position.
Tap them one foot behind you.
Come back to squat.
Stabilize through the left hip.
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Repeat your squat leg extension on the left side.
Squat pulse:From your squat position, raise your arms alongside your ears.
You should be able to draw a straight line from your fingertips to your sitz bones.
Push your outer thighs into the band and pulse up and down into the band.
Plank toe tap:Straighten your legs and come to stand at the back of your mat.
Roll down into a forward fold and walk forward into plank.
(Your resistance band should still be just above your knees.)
Keeping your movement completely isolated, tap the right toe to the right, then bring it to center.
Tap the left foot to the left, bring it to center.
Keep the resistance on the band.
Lift your right leg up one foot, place it back down.
Downward dog:Lift your hips and go back into downward dog to give your core a quick rest.
Hover leg lift:Come back forward into plank and drop your knees to come into four-point kneel.
On an exhale, hover the knees one inch off the ground.
Just like you did before in plank, lift your left toes one inch off the ground.
Place them down and do the same thing on your right.
Lift your right leg up to hip level, then touch the toes back down.
Point or flex the toes.
Repeat moves 10 and 11 on the opposite side.
Childs pose:Return to your knees and press back into childs pose for a breather.
(The band is still in the same spot!)
Bend your knees and float the top leg off the leg below.
Float the leg down one inch, and then push up into the resistance band.
Leg sweepleft:With the left leg still straight, sweep the leg forward and backward.
This movement should feel super controlled.
Keep your spine neutral and try not to shift through the middle.
Tap the right leg down to the mat, then back up to the left leg.
Left clam:Relax your hips onto the floor.
Bend your right elbow and use it to prop your upper body up.
Squeeze your heels together and bring the left knee up, squeezing into the band.
Lower the knee back down to meet the right.
18.Figure four stretch:Sit all the way up, bringing your right ankle over your left knee.
Once you feel nice and stretched, switch your feet.
Bring the left ankle over the right knee and feel the stretch.
Repeat moves 13 through 18 on the opposite side.
Bridge with thigh press:Come to lie down on your back with the resistance band still in place.
Bend your knees and engage your glutes to press your hips up toward the sky.
As you exhale press your thighs outward, creating resistance with the band.
Keep your belly tucked and your bottom squeezing.
Squeeze your glutes and press your feet down into the floor.
Arm extension in table top:Slowly release your bridge and remove the resistance band from your legs.
(At last!).
Loop the resistance band around your wrists.
Push the back of your wrists into the resistance band.
This move will be subtle, but effective.
Table top arm extension:Lift your legs into the air, keeping them bent.
Press into the bands with the backs of your wrists and extend your arms up and over your head.
Lower your left leg to hover just above the ground.
Lift it back up and switch sides.
Bent knee side extension:Tap just the toes onto the floor.
Push the back of your wrists into the band and let your left knee float toward the left.
Bring it back to center and repeat on the right side.
Tabletop side extension:Lift your legs back up so theyre parallel to the floor.
Squeeze the feet together and push the left knee out to the side.
Return to the center and repeat on the right side.
Pilates sit-up: Release the band and clasp your hands behind your neck.
Engage your core and lift your neck and shoulders off the ground.
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