Pilates Mat Exercises with a Thera Band

class planning Apr 08, 2020

As much as we love Pilates mat work on its own, adding props can be a fun way to add some variety. Depending on how you use them, they can make an exercise more challenging or they can assist you through challenging movements.

The exercises below use a Thera Band.

You'll find videos and detailed descriptions of each of these exercises inside the Pilates Encyclopedia membership!

Supine

Ankle circles: Step one foot into the band, bottom leg extended on the mat
Hamstring stretch: Pull down on the band
Point + flex
One leg circles
Lift and lower straight leg
Straight leg twist with the band in your L hand, R arm in a T-position
Adductor stretch: band in R hand, open straight leg out to the right side
Footwork on the mat: (aka Bend + Stretch, aka Double Leg Stretch with chest lifted or down)
Frogs
Roll Up: Step both feet into the band
Bridging (arms in slight V with tension on band): Band over the front of your hips
Hold chest lift while arms press down: Legs in Table Top, band over shins
The Hundred (pull out to the side instead of pumping up and down): Band behind your thighs, legs in tabletop
Butterflies: Wrap band around thighs
Double Leg Stretch (pull gently apart as you bring arms overhead): Band between your hands

Side-Lying

Clams: Wrap band around thighs

Prone

Dart/Double Leg Kicks/Lift and lower arms/Small pulses out and in: Hold band with your hands behind your back

Seated

Curl-point-uncurl-flex/Rowing (wide and narrow)/Twist w/ one arm row (pull one elbow back)/Chest Expansion: Sit w/ both feet in band
Roll Down
Spine Twist: Band behind your back arms wide
Spine Stretch (pull band apart while stretching forward): Hold band in your hands

Kneeling + Quadruped

The Z: Band between hands
One Leg Kick back: One foot in band crossed over, extend leg back, lift and lower leg

Standing

Standing Roll Down
Biceps curls: Standing with both feet hip-width on the band, hold it with your hands (shoulder depression)
Shoulder Opening: lift arms, lower arms with band behind you
Pull band apart with palms up
External Rotation: With palms facing up and elbows by your sides, externally rotate your arms > extend arms away from the body
Eversion and inversion of the foot: Stand with one foot in the band, cross ends of band in opposite hand
Chest Expansion: Hold band with your hands, across your thighs, pull band straight back
Flexion of thoracic spine: band around ribcage, press against band
Lateral shift: Band around your upper back, arms move in opposite direction