20 Min Resistance Band Pilates | Full-Body Sculpt & Slim (Low-Impact, Beginner-Friendly)

Enjoy a gentle 20-minute band Pilates session that tones your entire body without strain. Perfect wellness routine focused on your waist, arms, legs and core. Beginner-friendly, low-impact exercises using a mini resistance band for a slow-burn sculpt.

💥 What to Expect in This Workout:
✅ Full body exercises with resistance band
✅ Core strengthening and posture improvement
✅ Enhanced flexibility and muscle endurance
✅ Suitable for all fitness levels, especially beginners

Workout program:
0:00 - 0:47 - Leg Lowers with Crunch
0:47 - 1:18 - Lying Leg Openers
1:19 - 1:53 - Scissor crunch with Band
1:54 - 2:40 - Banded back rows
2:41 - 3:24 - Banded Superman
3:25 - 4:29 - Triceps Press with Band
4:30 - 5:08 - Banded Push-Ups
5:09 - 6:28 - Fire Hydrant with Resistance Band
6:29 - 7:46 - Banded Donkey Kicks
7:47 - 9:00 - Clamshell with Band
9:01 - 9:52 - Banded Butterfly Glute Bridge
9:53 - 10:38 - Glute Bridge Walk
10:39 - 11:30 - Side Step Squat
11:31 - 12:13 - Wide Squat Pulses
12:14 - 13:07 - Squat Walk
13:08 - 14:01 - Side Step, Hinge & Kick
14:02 - 14:39 - Banded Shoulder Press
14:40 - 15:26 - Resistance Band Row
15:27 - 16:49 - Reverse Lunge - Knee to Elbow
16:50 - 17:17 - Standing Downward Dog
17:18 - 18:26 - Low Lunge
18:27 - 19:08 - Balasana: Child’s Pose
19:09 - 20:01 - Upward Dog Static

⚠️ DISCLAIMER:
Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately.

🔥 CALORIE CALCULATION:
I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences.

⏳ WHEN WILL I SEE RESULTS?
If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨