How to make your own Pilates Sand Bag

Make a DIY Pilates sand bag with Lesley Logan’s easy guide for added workout challenge, forearm strength, and shoulder stability

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DIY Pilates Sand Bag: Easy Step-by-Step Guide

Want to create your own Pilates sand bag? Lesley Logan, co-founder and teacher of Online Pilates Classes will show you these easy-to-follow steps to make a simple, homemade sand bag to enhance your Pilates practice. Perfect for adding extra challenge and variety to your workouts!

Materials Needed:

  • • Dowel (wooden rod): Approximately 18 inches long (or adjust based on shoulder width)
  • • Paracord or Rope: 6 feet in length
  • • Weight: Sand, small metal weights, or other heavy objects
  • • Bag: A drawstring bag or small pouch to hold the weights
  • • Tools:
    • – Drill (optional: ask a local hardware store to drill for you)
    • – Saw (optional: many hardware stores will cut wood for you)
    • – Measuring tape
    • – Scissors
    • – Sandpaper (optional, to smooth edges of the dowel)

Instructions:

  1. 1. Cut the Dowel:
    • – Start with a dowel that’s about 36 inches long. You can get this at any hardware store.
    • – Use a saw to cut it down to around 18 inches (if you don’t have a saw, most hardware stores can cut it for you).
    • – Smooth the edges of the dowel with sandpaper.
  2. 2. Drill the Dowel:
    • – Find the center of your dowel and drill a hole straight through.
    • – If you don’t have a drill, ask your hardware store to drill the hole for you.
  3. 3. Prepare the Paracord:
    • – Measure 6 feet of paracord (or rope).
    • – Thread the paracord through the drilled hole in the dowel.
    • – Tie a simple knot at the end of the rope to secure it in place.
    • – (Optional) Use a flame to singe the end of the paracord to prevent fraying.
  4. 4. Attach the Weight Bag:
    • – Find a small bag (a drawstring pouch works great) to hold your weights.
    • – You can fill the bag with sand, small metal weights, or other heavy objects. The benefit of using weights is the ability to adjust the intensity of the exercise.
  5. 5. Secure the Bag to the Rope:
    • – Tie the other end of the paracord securely to the bag.
    • – Make sure the rope is long enough to allow full range of motion when standing on a surface (such as a chair or Pilates equipment) and rolling the bag up and down with your wrists and forearms.
  6. 6. Optional Finishing Touches:
    • – Sand the dowel edges if they feel rough.
    • – You can customize the bag with extra features like a handle or a stronger drawstring for easier use.

Once you’ve finished, you’ll have a Pilates sand bag that’s perfect for forearm strengthening, connecting your arms to your back, and improving shoulder stability.

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Thank you for being here! If you have any questions, drop them in the comments. I’ll address them in our next live session on Sunday at 9 am Pacific time. Have a fantastic day!