Check with your doctor before you start any exercise regime.

Clam with band (see 00:07 in the video above)

  • Place resistance band around the top of your knees.
  • Lie on your side on the floor with your legs together, knees bent, and with your head, shoulders, bottom and heels touching the floor.
  • Open your top knee towards the ceiling to full rotation while keeping the heels connected and hips in line with each other. Maintain hip alignment throughout the rotation.
  • Close the knee back down to starting position.
  • Aim for 20 reps each side.

Sumo squats with band (see 00:40 in the video above)

  • Place band round top of knees.
  • With feet at 10 and 2 on a clock face, squat down as if you were about to sit on a chair, keeping your weight in the heels with your chest up and eyes forward.
  • As you return to standing, drive through the heels and squeeze the glutes.
  • Aim for 20 reps.

Bicep curl lunge with band (see 01:08 in the video above)

  • Placing the band under your right foot, split your stance so your left foot is behind.
  • Holding on to the ends of the band, lower your left knee to an inch off the floor, keeping your shoulders and hips in line.
  • As you lower the knee, bring the ends of the band to the shoulders to perform a bicep curl, keeping elbows in to the waist.
  • Extend the arms back to original position as you return to standing.
  • Aim for 20 reps each side.

Tricep extension with band (see 01:32 in the video above)

  • Take one end of the resistance band with one hand and the other mid way down the back.
  • Pull the band up over your shoulders and so that your elbow is pointing forward.
  • Extend your arm upward until it is in a straight line, then bring it back down to your shoulders.
  • Keep your knees soft and your core engaged, and try not to pop your rib cage.
  • Aim for 20 reps each side.

Walk down oblique cross (see 01:58 in the video above)

  • Start in a standing position with your feet parallel.
  • Walk the hands down into a high plank position with your wrists in line with the shoulders.
  • Take the knee across to the opposite elbow and repeat on the other side.
  • Walk the hands back up with a slight bend in the knee into the starting position.
  • Repeat 10 times.

This series was filmed in conjunction with Frame, a group of five London-based fitness studios offering over 1,000 classes each week spanning fitness, dance, yoga, pilates and barre.

33 Resistance Band Exercises You Can Do Literally Anywhere

1. Front squat

Stand on the band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.

Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to the starting position. Repeat for 8–12 reps.

2. Leg extension

Kick it up a notch with this quad builder. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position your feet hip-width apart.

Shift your weight to your left foot and lift right leg from the floor. Extend knee until it straightens out in front of you. Slowly return to the starting position. Repeat for 8–12 reps before switching legs.

3. Prone (lying) leg curl

Lie facedown and loop a band around your right ankle, anchoring the other end to a door for support. Scoot away from the anchor to create tension.

Tighten your core and bend your leg at the knee, bringing heel toward glutes as far as you can comfortably go. Slowly return leg to the starting position. Repeat for 10–15 reps, then switch sides.

4. Glute bridge

Salute those glutes! Tie a band around your legs right above your knees. Lie faceup with your feet on the floor, bending your knees to 90 degrees.

Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire movement. Do 15–20 reps.

5. Standing adductor

Anchor a loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle. Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course).

From a wide stance, get into a quarter squat. Sweep your working ankle across your body, past your standing leg, squeezing thighs together. Slowly return to the starting position. Repeat for 12–15 reps before switching sides.

6. Supinated clamshell

Loop a band around your legs just above your knees. Lie faceup with hips and knees flexed to 90 degrees. Pull knees away from each other while contracting your glutes for 2–3 seconds. Slowly return to the starting position. Repeat, aiming for 10–12 reps.

7. Plantar flexion (ankle flexion)

Take a load off for this one. Secure a loop or therapy band around an anchor (like the leg of a coffee table or chair) and sit with one leg straight out, wrapping the other end of the loop around the top of your foot.

Lean back, supporting your weight on your hands, and flex your foot forward until you feel a good stretch in your shin. In a controlled movement, bring your toes back up, flexing them toward your knee as far as is comfortable.

Slowly return to the starting position. Do 10–12 reps on each side.

8. Lateral band walk

Don’t sidestep these side steps! Step into a loop band or tie a therapy band around your lower legs, just above your ankles. Place feet shoulder-width apart to create tension on the band.

Start in a half-squat position. Shift your weight to the left, stepping sideways with right leg. Move standing leg slightly in, but keep the band taut. Take 8–10 steps before heading back the other way.

9. Standing abduction

This one’s a bit of a balancing act. Anchor a loop band at ankle height and stand with your left side toward the anchor. Attach the free end to your outside ankle and step out to create tension on the band.

Move supporting leg back so foot is elevated from the floor. Lift working leg, slowly bringing looped foot out to the side, contracting outer glutes. If you feel wobbly, grab a support (like the wall or the back of a chair).

Lower back down to the starting position. Repeat for 15–20 reps on each side.

10. Seated abduction

To really show those thighs who’s boss, sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees. Place feet slightly wider than shoulders. Slowly press your knees out, turning your feet in as your legs move apart.

Hold for 2 seconds, then bring knees back together. Aim for 15–20 reps.

Strong, toned arms aren’t only a characteristic of the genetically blessed, it’s possible — no matter your age — to sculpt long, lean arms for yourself just in time for Summer (which isn’t too far away, in case you needed a friendly reminder). What makes this news even better is that you can transform your arms with one simple, inexpensive piece of equipment — a resistance band (I’m obsessed with this one, but any will do). It has been years since I was introduced to the power of the resistance band and to this day it’s still my go-to when I’m working out at home (almost always in front of the TV).

As demonstrated by Kirsten King from Fluidform Pilates, you’ll notice results after four weeks, if you’re prepared to commit to these exercises every day — totally achievable, even for the super-busy.

Exercise 1

  • Hold band in your hands with your palms facing up. Be sure to stand tall, don’t slouch.
  • Keep your elbows glued to your sides and be mindful of your shoulders — they should be down, away from your ears.
  • Now move your hands out and in as you continue to engage your glutes and abs.
  • Aim for three sets of 20 reps.

Exercise 2

  • Hold the band behind your head (see above). Be sure to stand tall and engage your glutes and abs.
  • Keep your lower arm strong at the small of your back as you lift your upper arm, pulling the band as tight as you can.
  • Aim for five sets of 10 reps on each arm.

Keep these exercises on high rotation during your weekly workout routines and you’ll be rocking long, lean arms in no time at all.

Image Sources: Instagram user fluidformpilates and iStock

15-Min Pilates Workout For Incredible Abs & Arms

For the next 30 days, replace one workout a week with today’s 15-minute Pilates abs and arms workout! This Pilates routine will have you feeling strong, energized, and amazing in minutes. It focuses on challenging your muscles from every angle.

The end result?

  • Enhanced athletic performance
  • Improved balance
  • Longer, leaner muscles
  • Better posture
  • Toned core

You know that feeling of vitality and afterglow you feel after finishing a great workout? This video will make you feel that fresh.

If you like this routine, you can buy the entire 50-minute Peel Off The Pounds Pilates workout here!

The most important moves to do with age are for strengthening the core. It’s the body’s command center, protecting and supporting the rest of the body.

If your core is unhealthy, it will compromise the health of your entire system. It’s the place where all movement is initiated, and the source of our bodies’ deepest powers. It’s also the factor that determines whether you move freely and with ease, or whether you’re weighted down by aches and pains. A strong core makes everything easier…each bike ride, run, and walk. Besides the vanity aspect, a toned core makes you stronger and less prone to injury. If you work to get really strong and maintain a strong core, flat abs are going to follow.

A strong core is so important that it actually affects your skin on your belly. Even if your skin…after pregnancy and a handful of decades on Planet Earth..has lost collagen, becoming looser and thinner, exercise can help. Crunches tighten up the muscle under skin and give it a tighter look.


Core muscles are key for optimal posture. By retraining your posture, abdominal muscles act as built-in Spanx.

  1. So if you want the elegance of a yoga instructor, it all starts here with your posture plan:
  2. Stand in the mirror.
  3. Look at your ear, shoulder, hip, and ankle on one side of the body.
  4. Imagine a line dropping from your ear. Does it hit your shoulder and hip? That’s a gauge of good posture. When you slump, you look heavier. When you stand up straight and engage the abs, you look slimmer.

Pilates Resistance Band Workout Intermediate Level

Today’s Pilates resistance band workout will strengthen your muscles, improve your posture, and increase your flexibility. All you need is a resistance band (a.k.a exercise band or Theraband) and your workout mat.

Before we unroll our mats for today’s video, let’s take a quick peek at each of these principles.


In the words of my old mate Joe Pilates: “Breathing is the first act of life and the last. Our very life depends on it.” Breathing calms our wandering mind and allows us to focus on our physical body. In Pilates we INHALE through the nose and EXHALE through the mouth; a strong exhale activates the deep abdominal muscles.

If you get confused with the breathing, remember to exhale on the most challenging phase of each movement.

Concentration & Control

Intentional movement focuses on form and alignment, rather than speed and repetition — it is better to do five perfect reps of an exercise, than 20 without paying attention. I encourage you to listen to your body, maintain your alignment, and modify any exercises that feel too challenging.


The core is the center of the body and acts as both your anchor and your compass. In Pilates, we initiate the core before every movement, even for something as simple as lifting an arm or a leg. To activate your abdominals, exhale through your mouth while drawing the belly button towards your spine. If you notice your belly push out during an exercise, stop what you’re doing and reconnect your abs.

Balanced Muscle Development

Our body is designed to move in multiple directions, and we can use our Pilates workout to honor that. In today’s video we are tapping into EVERYTHING: front and back, side to side, bend and flex, and stretch and strengthen… it’s going to feel great!


Rhythm and flow is my favorite aspect of Pilates. It feels so natural for my body to move in a way that is fluid and functional, while also creating a calm sense of balance for body, mind, and spirit. At first you may feel a little clunky trying today’s routine, but after repeating it once you will be able to flow with ease.


Remember, Jennifer Dene Wellness is about feeling fit, feminine and fabulous in the simplest way possible. I don’t make exercising harder than it has to be, and I don’t believe the hype that workouts need to be exhausting to be effective. In Pilates w use as much effort as is required to perform each exercise correctly, but then no more. Relax your shoulders, relax your jaw, and at the end of the session take a few moments to just lie on your mat and enjoy the stillness.

Choosing The Right Resistance Band

In the video, I chat about choosing the right resistance band for Pilates workouts. The bands that you can buy in a set of three, with three different weight tensions, tend to be too heavy and short for Pilates. Instead, I buy a long roll of Theraband and cut it into three generous lengths; blue is a nice weight for intermediate fitness levels. (Purchase your exercise band here – green is a good starting weight.)

Now let’s do it to it!

Pilates Resistance Band Workout

This is an intermediate Pilates mat workout. If you are a beginner, move more slowly and take the most basic option of each exercise. I wanted to get as much done in 18 minutes as possible, so I’m moving at quite a clip, you can always pause the video if you need a little more time. I recommend repeating today’s workout twice this week.

Now I’d Love To Hear From You

Did you enjoy today’s Pilates workout? I hope so! Which of the six Pilates principles do you find most challenging, and which comes most naturally to you? Let me know by leaving a comment below.

With love,

Pilates resistance bands exercises

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