Pilates Band Workouts

The Pilates workouts were created to connect mind and body with each movement. Integrating exercise bands into a Pilates workout routine is considered an advanced technique using a small apparatus. Trainers recommend that the bands be 5 feet long. Using the bands with many standard Pilates mat work exercises helps to increase resistance during your workout. Consult with a health professional before beginning any new exercise routine.

Leg Workouts

Start by warming up the area of the body you are focusing on. With the legs, it is a good idea to start with ankle warm-ups. Lie on your back with legs extended in the air at a 90-degree angle from the hips. Place your toes inside the center of the band, while holding each end in the respective hand. You will then rotate the ankles 10 times clockwise followed by 10 more repetitions counterclockwise. You will also point and flex your toes 10 times. Other leg exercises can follow, including one leg circles, frog extensions of the toes and heels, leg extensions and presses.

Upper Body Workouts

Pilates training of the upper body should begin by stretching the shoulders by rolling them and extending the arms. The bands would be placed under the arms, around the back, and each end in the proper hand. The shoulders should be rolled back on inhalation and down on exhalation 10 times. The bands can also be incorporated into side arm extensions, chest presses and a seated row movement. The posterior deltoids and upper back muscles can be strengthened by using the bands in a posterior deltoid extension. This exercise can be executed by placing the bands under the feet while seated with the hands grasping the ends firmly. Inhale and pull the bands straight back from the shoulders; keep the arms extended as you exhale. Return to the starting position as you inhale. Remember to keep your back tall for the 10 repetitions.

Back, Abdominal, and Oblique Workouts

When beginning a Pilates workout that focuses on the area known as the "powerhouse," you will start with a movement that stretches the spine while strengthening the back, abs and obliques. This is called the spine twist. Other exercises that follow include roll downs, the double leg stretch and crunch splits. In many routines, the last exercise in the set is the side stretch. It strengthens the obliques while stretching the sides. Start in a cross-legged seated position or kneel with the knees on the bands. One end of the band remains free as you grasp the other end in the respective hand. Bend the upper body toward the left from the waist while exhaling. Inhale as you return to an upright position. Complete this movement four to six times before switching to the opposite side.