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Pilates Mat Exercises with a Thera Band

at home mat 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. Try them out and let me know in the comments which ones are your favorites!



  • Step one foot into the band, bottom leg extended on the mat
    • lift and lower straight leg
    • keep leg lifted
      • ankle circles 
      • pull down fon the band for hamstring stretch
      • point + flex
      • One leg circles
    • Straight leg twist with band in your L hand, R arm in a T-position
    • Open straight leg out to right side for adductor stretch (band in R hand)
    • Repeat everything on left side
  • Step both feet into the band
    • Reformer Footwork on the mat (double leg stretch with chest lifted or on the mat), parallel (Bend + Stretch) and turned out (Frogs)
    • Lower both legs to the mat and extend forward: Roll Up 
  • Band over the front of your hips: Bridging (arms in slight V with tension on band)
  • Legs in Table Top, band over shins: Hold chest lift while arms press down
  • Band behind your thighs, legs in table top: The Hundred (pull out to the side instead of pumping up and down)
  • Wrap band around thighs: Butterflies
  • Band between your hands: Double Leg Stretch (pull gently apart as you bring arms overhead) 


  • Wrap band around thighs: Clams


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

Seated + Rolling

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


  • One foot in band (crossed over) One Leg Kick back (extend leg back, lift and lower leg)


  • Band between hands:
    • The Z


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


Download a PDF of this exercise list here


Buy Your TheraBand Here:

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