I love working with resistance apparatus in Pilates mat classes. It helps me feel strong and powerful. It’s also great for improving posture.

This core-focused Pilates mat class is designed to work the posterior oblique core system. It’s like a large X that lives at the back of the body. If you were to stretch your arms overhead, it would span from your hands, across your back, to the toes of your opposite leg. Today I’ve used the Theraband to help wake it up.

Therabands are lightweight and portable, so you can do this class anywhere, even on vacation.

After this class, you should feel more awake and upright. Enjoy!

Standing warm up

  • Hip hinge
  • Standing cat/cow
  • Squat
  • Squat + press one heel, other heel
  • Kayak w/ hands on chest
  • Roll down

Quadruped

  • Hip glides
  • Hip glides + pull back up w/ arms
  • Rib circles

Supine

  • Pelvic rotation
  • Thoracic rotation
  • RIGHT foot in band, bend/stretch to 45deg
  • RIGHT foot in band, bend/stretch to 45deg + sagittal arc
  • RIGHT foot in band, bend/stretch to 45deg + circle
  • LEFT foot in band, bend/stretch to 45 deg
  • LEFT foot in band, bend/stretch to 45 deg + sagittal arc
  • LEFT foot in band, bend/stretch to 45 deg + circle
  • Table legs, feet dangle/lift to table
  • Table legs, feet dangle/lift to table + alternating toe taps
  • Table legs, feet dangle/lift to table + single leg reach
  • Band folded in ½, sagittal arm arcs
  • Band unfolded, horizonal arm arcs
  • Bridge
  • Bridge + pelvic rotation
  • Bridge + thoracic rotation

Quadruped

  • Band on RIGHT foot, hip extension
  • Hip glides
  • Band on LEFT foot, hip extension
  • Rib circles

Prone

  • Head hover + robot arms
  • Mini swan
  • Mini swan + straighten one arm, look over shoulder

Supine

  • Band in hands, horizontal arm arcs
  • Band in hands, horizontal arm arcs + table legs
  • Band in hands, horizontal arm arcs + pull one arm to T, opp leg reach 45deg
  • Bridge
  • Bridge + press opp foot/shoulder
  • Bridge + marching feet

Seated

  • ½ roll back w/ band around feet
  • ½ roll back w/ band around feet + hold, draw elbow back, twist to side

Kneeling

  • Bend elbows and press up with hands
  • Thoracic rotation + extension
  • Hips glide back, alternate arm brush

Quadruped

  • Opp arm/leg reach
  • Knee hover
  • Hip glides

Standing cool down

  • Hip hinge
  • Kayak w/ hands on chest
  • Roll down
  • Squat w/ arm brushes

 

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