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Pull Straps with the Light Weights

Home  »  Pilates Light Weights Exercises | Free Tutorials   »   Pull Straps with the Light Weights
  • May 6, 2025
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Pull Straps with the Light Weights

Pulling Straps on the Mat in Pilates is a lot like a Swan with some kick backs. However, the goal is to find the arms working from the back while maintaining the longest extension. Using Light Weights is key. While to the eye it might look like tricep kicks backs. You want to keep them to 1 or 2 lbs in each had.

Work your frontal hip points up to keep back long.

Laying on your stomach. Legs long and behind your. Parallel and together or parallel and slightly apart. Pressing feet down. Tailbone reaches for your heels. One weight in each hand. Bend your elbows to the ceiling and lower your head and chest to start. Work your shoulders back and with your tailbone reaching long lift your head and chest slightly up. If you push down into your lower back reset. Work the extension in the upper back. Holding the chest lift and long lower back kick your fists and the weights back towards your hips. Lift your chest and shoulders enough that you can bend your elbows and bring the fists and weights back in. Repeat. If going well, open the arms wide to the side for at T-Pull. Maintaining palms down work straight arms back towards your hips. Reach arms wide to the side into a T and repeat. Sit back to counter stretch.

Be sure to check out more of my Light Weights workout videos. I want to help you continue your Light Weights training!

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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ONE FOOT, TWO FOOT

Online Mat & Reformer Pilates Class Descriptions:

We need to pay more attention to our feet... I know one more thing to add to the list. But! When we pay attention to our feet we get more access to our seat! So lets wake up our feet together and explore what new connections we get!

Props Needed: wash cloth and theraband or old leggings for warm up

See you in class,
-xxLL

MAT EQUIPMENT NEEDED: Your awesome self, pole and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

LET IT GO, LET YOURSELF FLOW

Online Mat & Reformer Pilates Class Descriptions:

We will be working through a flow without a lot of thought and correction. This is a way to evaluate where you are and what you can work on this year! Grab a notebook and if something is not feeling right, let's write it down and see if any of the upcoming classes will help us with that thing or thing(s).

No props needed.

Mindi

LOW BACK CARE

Online Mat & Reformer Pilates Class Descriptions:

I´m really looking forward to workout with you this week because the topic was a request from some members! 

Low Back discomfort is incredibly individual, but from my experience it often links to imbalances in the body. In this session we will let the Thass work, we will mobilize and strenghten the upper back and stabilize the pelvis instead of overusing the low back. Let’s move mindfully and find a balanced, comfortable place in our bodies together.

See you in class,
Yasmin

MAT EQUIPMENT NEEDED: Foam Roller or Small Barrel, Booty Band or Theraband, Magic Circle (each just for one exercise in the beginning)

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Box, Non-slipperly Pad, Pole, Magic Circle (2 exercises, can be done without), Yoga Block or Moon Box or firm pillow (just for 1 exercise, can be done without)

>> Wondering what reformer I’m using? You can find out more here.

SCOOP THIS

Online Mat & Reformer Pilates Class Descriptions:

To scoop or not to scoop? This weeks workout we'll explore why I don't love the word scoop and what we are hoping to find/feel INSIDE our bodies instead. 

If you love the word scoop... you can use it and this class will still feel awesome 

Props needed:
mat : squishy ball or bolster

See you in class,
xx~LL

LET IT GO, LET YOURSELF FLOW

Online Mat & Reformer Pilates Class Descriptions:

We will be working through a flow without a lot of thought and correction. This is a way to evaluate where you are and what you can work on this year! Grab a notebook and if something is not feeling right, let's write it down and see if any of the upcoming classes will help us with that thing or thing(s).

No props needed.

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

LOW BACK CARE

Online Mat & Reformer Pilates Class Descriptions:

I'm really looking forward to workout with you this week because the topic was a request from some members!

Low Back discomfort is incredibly individual, but from my experience it often links to imbalances in the body. In this session we will let the Thass® work, we will mobilize and strenghten the upper back and stabilize the pelvis instead of overusing the low back. Let's move mindfully and find a balanced, comfortable place in our bodies
together.

Props Needed:
Mat: Foam Roller or Small Barrel, Booty Band or Theraband, Magic Circle (each just for one exercise in the beginning)
Reformer: Box, Non-slippery Pad, Pole, Magic Circle (2 exercises, can be done without), Yoga Block or Moon Box or firm pillow (just for 1 exercise, can be done without)

See you in class,
Yasmin

WHAT'S LOVE GOT TO DO WITH IT

Online Mat, Reformer, Tower/Cadillac & Wunda Chair Pilates Class Descriptions:

In this month's class, we're focusing on changing our perspective when it comes to the exercises we love to hate on. We'll tackle these exercises by strategically combining them with other exercises. By pairing them we hope you’ll discover new ways to connect with the intention behind the movements. Who knows, you might even learn to love them!

Props needed:
Mat: Magic Circle
Reformer: Magic Circle and small ball
Tower/Cadillac: no props
Wunda Chair: no rops

See ya in class,
xx-LL

WE GO TOGETHER

ONLINE MAT, REFORMER, TOWER/CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

"We go together like Ramma-lamma-lamma-ka-dingity-da-dinga-dong".

We all know our Hundred helps all the other exercises. But did you know that on the mat the Spine Stretch Forward exercise also goes together with Open Leg Rocker? Or that Teaser on the Cadillac/Tower helps all the other Teasers on the mat, reformer, and Wunda Chair? And strengthening goes with stretching actions!

This month - let's review some exercises that may already be in your practice that you may not know how it can help your challenging exercises, or maybe even advanced exercises. Never overestimate the fundamental or foundational exercises because it’s all connected.

Hopefully, by the time the month ends, you'll see exercises on various apparatuses that will definitely help your mat practice, as well as other exercises on other apparatuses. With all equipment membership, definitely check out all the monthly classes, and see what progresses or improves over the course of the month. And celebrate your wins! And if anything feels stagnant, let us know in the community app, so we can help and support!

Most importantly, have fun as “we go together” all month long! Bonus points if you sing along with us!

Props needed:
Mat: Dowel
Reformer: none
Tower: none
Chair: Theraband

See ya in class,
xx-LL

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

SCOOP THIS

Online Mat & Reformer Pilates Class Descriptions:

To scoop or not to scoop? This weeks workout we'll explore why I don't love the word scoop and what we are hoping to find/feel INSIDE our bodies instead. 

If you love the word scoop... you can use it and this class will still feel awesome 

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self, squishy ball or bolster and a mat.

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer.

>> Wondering what reformer I’m using? You can find out more here.

LOVE POTION NO. 9

Online Mat & Reformer Pilates Class Descriptions:

It’s the month of love! What better way to show love to ourselves than by giving ourselves a little extra time for some much deserved stretching? Every ninth exercise will be an opportunity to work on our flexibility. Does this sound familiar? Yes we did do this class last year… this time we’ll be using our Pilates Pole. (a swiffer handle or yardstick make excellent substitutes.)

See you in class,
Tami

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL