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20-Minute Beginner Pilates with a Long Resistance Band

20-Minute Beginner Pilates with a Long Resistance Band — video by Jo Arnold Movement Play · 20:20

Video by Jo Arnold Movement on YouTube · Open on YouTube

A STOTT Pilates teacher of 19 years uses a long band for seated arm openers, lying leg presses and single-leg stretch, biceps curls and rows, side-lying leg work, prone back lifts and bird dog. Calm and clear, it suits beginners and anyone wanting gentle resistance.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • mat, resistance band
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Step by step 10

Tap a time to watch that step in the video.

  1. Seated warm-up: lift the band overhead and pull it apart, press it forward as the spine rounds, then side bends. 0:14
  2. Lying down: band overhead with the bottom ribs on the mat, arm scissors, then head lifts with a neutral pelvis. 1:48
  3. Right foot in the band: leg presses on a diagonal, single-leg stretch, then lower and lift the straight leg. 4:08
  4. Left foot in the band: the same presses, single-leg stretch and straight-leg lowers, then a hamstring stretch. 6:36
  5. Both feet in the band, heels down: biceps curls, then arm scissors with the elbows as straight as you can. 8:43
  6. Sit up for half roll-backs off the sitting bones, then rows, drawing the shoulder blades together. 9:42
  7. Side-lying, top foot in the band: leg lifts, kicks forward and back at one height, bottom-leg lifts; both sides. 11:29
  8. Face down, band across the upper back: press into the hands to lift, then add arm punches forward and out. 14:24
  9. On all fours with the band across the back: cat stretch, then arm reaches, leg reaches and bird dog. 16:38
  10. Seated on the band: mermaid side stretches each side, a gentle twist, then a big overhead reach. 18:35

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the bottom ribs on the mat so the low back doesn't arch as the arms go overhead
  • Keep the pelvis neutral, as if something balanced on your belly button
  • Keep the top leg at the same height as it kicks forward and back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschest lifts with the head lifted
  • Shoulders movesband overhead, arm scissors, prone punches
  • Elbows movesband biceps curls and rows
  • Wrists & hands movesfour-point kneeling, bird dog
  • Upper back movesprone upper-back lifts, rows, cat stretch
  • Lower back movesroll-backs, prone back lifts, cat stretch
  • Hips movesband leg presses, leg lowers, side-lying kicks
  • Knees movesfour-point kneeling, leg presses
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Sit on a chair for seated parts; hands under the head instead of the band

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jo Arnold Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety