Progressing with the Pilates Band
Looking to improve your Pilates fundamentals? This routine was made for you!
This complete 4-week programme was designed to help you improve in Pilates with the Pilates Band. It is available in 3 resistances: light, medium and hard.
Working with resistance helps you reach your goals faster. Choose the one that works best for you.
The exercises stay the same and each week, I will offer variations that increase their difficulty, which makes them more effective.
Jean-Michel LAPIERE
Sports coach
Week 1 - Discover exercises with the Pilates Band
Discover Pilates exercises and get familiar with the fundamentals of these movements. Don't worry, workouts in the coming weeks will allow you to increase the intensity. One of the keys to success in Pilates is pre-pilates. This is the breathing work that best prepares you to perform the exercises in the workout. So breathe deeply and take your time.
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01. Exercise introduction (8 min)
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01
Pilates positioning and breathing
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02
Bridge
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03
One leg circle right leg - option 2
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04
Teaser how-to
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05
Roll up Roll down How-to
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06
One leg circle left leg - option 2
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07
Kneeling Hip Flexor Stretch R/L + child's pose
-19-07-31-16:29.jpg)
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02. Exercise introduction (8 min)
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01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
-
05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
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07
Kneeling Hip Flexor Stretch R/L + child's pose
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03. Exercise introduction (8 min)
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01
Pilates positioning and breathing
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02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
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05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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04. Exercise introduction (8 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
-
05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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05. Exercise introduction (8 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
-
05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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06. Exercise introduction (8 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
-
05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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07. Exercise introduction (8 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser how-to
-
05
Roll up Roll down How-to
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Today, we are going to do an introductory workout with the Pilates Band.
You can also use this workout to review Pilates-type movements.
Ideally, you should work out in socks or bare feet and wear a comfortable outfit. You should have a comfortable pilates mat and, of course, your Pilates band. Using your band, you can add a level of tension and resistance appropriate for your experience, your comfort, and the difficulty of the exercise.
If this workout is too difficult, opt for a "beginner" programme so that you stay motivated in the long run. You are unlikely to stay motivated in the short term if the programme is too difficult.
Week 2 - Discover options with the Pilates Band
It's time for the second week together! In Pilates, quality takes precedence over the difficulty of the movement. Feel free at any time to revert to a lower number of repetitions or to a variation used in the previous week. Remember to maintain a Pilates posture and a neutral pelvis throughout the workout to support your back.
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08. Discover more options (9 min)
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01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
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04
Teaser level 1
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05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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09. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
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05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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10. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
-
05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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11. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
-
05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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12. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
-
05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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13. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
-
05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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14. Discover more options (9 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 2
-
04
Teaser level 1
-
05
Roll up Roll down option 1
-
06
One leg circle left leg - option 2
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
We'll take the exercises from last week and crank up the intensity so that you're sure to feel a difference!
Make sure to follow the instructions to reach your goals at the end of the month!
If the workout is too difficult, switch back to level 1 exercises (from the previous week)
Week 3 - Progressing with the Pilates Band
You're halfway done! Let's continue on to the third week together. Remember to keep your core engaged throughout the exercises to get the most out of your workout.
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15. Progress (10 min)
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01
Pilates positioning and breathing
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02
Bridge
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03
One leg circle right leg - option 3
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04
Teaser level 2
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05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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16. Progress (10 min)
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01
Pilates positioning and breathing
-
02
Bridge
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03
One leg circle right leg - option 3
-
04
Teaser level 2
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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17. Progress (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
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04
Teaser level 2
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05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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18. Progress (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 2
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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19. Progress (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 2
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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20. Progress (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 2
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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21. Progress (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 2
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
This week, we will learn variations of the exercises we did in the first 2 weeks.
If you feel the need, stick to the versions from the previous weeks. Everyone goes at their own pace!
Remember to stay hydrated during your workout!
Week 4 - Mastering the Pilates Band
Once the programme is finished, you can restart it with a higher resistance.
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22. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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23. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
-
24. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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25. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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26. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
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27. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
-
28. Master (10 min)
-
01
Pilates positioning and breathing
-
02
Bridge
-
03
One leg circle right leg - option 3
-
04
Teaser level 3
-
05
Roll up Roll down option 2
-
06
One leg circle left leg - option 3
-
07
Kneeling Hip Flexor Stretch R/L + child's pose
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
You're starting to get comfortable with the band and the exercises so it's time to increase the difficulty.
During this final week, remember all the advice that brought you to this point.
Let's go!
Don't forget to maintain good posture and breathing!
If you haven't already, try our programmes to get better at mat Pilates!
Coach advice
Jean-Michel LAPIERE
Sports coachWant to move with Decathlon Coach? ;)
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