10 Minutes Portable Pilates studio barres Workout
In just 10 minutes, you can strengthen, tone, and sculpt your body using a Pilates barre with resistance bands. This portable and simple setup allows you to perform a full-body workout targeting your arms, core, legs, and back. Perfect for home or on-the-go, this routine requires no additional equipment, just your Pilates barre and resistance bands. Whether you’re looking to improve strength, flexibility, or posture, this workout is a quick and effective way to get results.
What You’ll Need:
- Portable Pilates Barre (Get yours now)
- Mat (optional for comfort during floor exercises)
10-Minute Pilates Barre Workout Breakdown
Perform each exercise for 1 minute. The workout focuses on controlled, slow movements that activate multiple muscle groups. This quick routine will leave you feeling stronger and more toned after just 10 minutes!
1. Arm Press with Resistance Bands (1 minute)
Target Areas: Shoulders, arms, and upper back
How to do it:
- Stand tall and hold the resistance bands with both hands, wrapping them around the Pilates barre (or gripping them directly if they’re anchored).
- Begin with your arms bent at 90 degrees, elbows by your sides, and palms facing down.
- Push your arms forward, extending them fully, and then return to the starting position with control.
- Focus on keeping your core engaged and shoulders down throughout the movement.
Tip: Keep the tension in the bands throughout the entire movement for maximum engagement.
2. Back Leg Lifts with Resistance Bands (1 minute per leg)
Target Areas: Glutes, hamstrings, and core
How to do it:
- Stand facing the barre and hold it for balance. Wrap the resistance band around the bottom of one foot and secure it around the barre.
- Keeping your leg straight, extend one leg behind you while keeping your hips square.
- Gently pulse the lifted leg upward, squeezing your glutes as you lift, then return to the starting position.
- Switch legs after 1 minute.
Tip: Keep your torso upright and engage your core to prevent arching your back.
3. Dead Bug with Resistance Band (1 minute)
Target Areas: Core, stability, and coordination
How to do it:
- Lie on your back with your knees bent at 90 degrees, feet off the floor. Hold the resistance band with both hands, arms extended toward the ceiling.
- Slowly extend your right arm and left leg out, while keeping your back flat on the mat.
- Bring your arm and leg back to the starting position and alternate sides.
- Focus on slow and controlled movements, keeping your core activated throughout.
Tip: Keep your lower back pressed into the floor to ensure you’re engaging your core properly.
4. Seated Rowing with Resistance Band (1 minute)
Target Areas: Upper back, arms, and shoulders
How to do it:
- Sit on the mat with your legs extended in front of you. Place the resistance band around the soles of your feet.
- Hold the band with both hands, keeping your arms extended in front.
- Pull the resistance band toward your torso, elbows bent and close to your body, and squeeze your shoulder blades together.
- Slowly release back to the starting position and repeat for 1 minute.
Tip: Focus on squeezing your shoulder blades as you row the band in for maximum upper back engagement.
5. Bicep Curls with Resistance Band (1 minute)
Target Areas: Biceps and forearms
How to do it:
- Stand tall, holding the resistance band with both hands, palms facing forward.
- Curl your arms towards your shoulders, keeping your elbows close to your body.
- Slowly lower your arms back to the starting position.
- Repeat for 1 minute, focusing on controlling both the upward and downward phases.
Tip: Engage your core to prevent any swinging of the arms, ensuring that the focus stays on your biceps.
6. Rowing with Resistance Band (1 minute)
Target Areas: Upper back, arms, shoulders, and core
How to do it:
- Stand tall with your feet hip-width apart, holding the resistance band in both hands.
- Stretch the band in front of you, and then pull the band toward your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together as you pull and slowly return to starting position.
- Repeat for 1 minute.
Tip: Keep your chest lifted and shoulders relaxed as you row. Make sure to use slow, controlled movements.
7. Tricep Curl with Resistance Band (1 minute)
Target Areas: Triceps and shoulders
How to do it:
- Stand tall with your feet hip-width apart, holding the resistance band in both hands. Place the band overhead.
- With elbows bent, slowly extend your arms overhead, straightening your arms to feel a stretch in the triceps.
- Return your arms to the starting position and repeat for 1 minute.
Tip: Engage your core to keep your posture upright and avoid arching your lower back.
8. Side Bend with Resistance Band (1 minute per side)
Target Areas: Obliques and core
How to do it:
- Stand tall with your feet hip-width apart and hold the resistance band with both hands. Place the band under one foot or anchor it to the barre for added resistance.
- Extend your arms overhead and slowly bend to one side, feeling a stretch in your obliques.
- Return to the starting position, and after 1 minute, switch sides.
Tip: Keep your hips square and avoid leaning forward or backward. Focus on using your obliques to control the movement.
Quick Full 10-Minute Routine:
- Arm Press – 1 minute
- Back Leg Lifts – 1 minute per leg (2 minutes total)
- Dead Bug – 1 minute
- Seated Rowing – 1 minute
- Bicep Curls – 1 minute
- Rowing – 1 minute
- Tricep Curl – 1 minute
- Side Bend – 1 minute per side (2 minutes total)
With this 10-minute Pilates barre workout using resistance bands, you’ll target all the major muscle groups in your body—arms, legs, core, and back—without needing any bulky equipment. The portable barre allows you to use the resistance bands for a variety of movements, and the exercises are perfect for anyone who wants to improve their strength, flexibility, and overall tone. Whether you’re at home, traveling, or anywhere in between, this workout is a quick, efficient, and effective way to stay in shape.
Keep it consistent, and you’ll see noticeable improvements in your strength and muscle tone in no time!