The Bridge and SqueezeThe mini exercise ball is perfect to work inner thighs and strengthen leg alignment. Follow this easy routine:
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Method 5 of 5: Beginner Ball SquatsExercise balls are a useful workout tool for core strengthening and to assist with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface and forces you to use your muscles differently to maintain your balance. The best way to use an exercise ball as a beginner is to practice simple exercises  1 Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.  2 Lean back against the ball and walk your feet forward one to three paces. The distance you step forward depends on the length of your legs.  3 Engage your abs, remain leaning against the ball, and lower yourself into a squat.Your knees should be in line with your ankles and your thighs parallel to the floor.
 4 Hold the squat for 10 to 20 seconds. Push back up to standing. Repeat the squat at least 10 times. Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Use an Exercise Ball for Beginners. Content on wikiHow can be shared under a Creative Commons License.
Method 4 of 5: Beginner Ball LiftsExercise balls are a useful workout tool for core strengthening and to assist with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface and forces you to use your muscles differently to maintain your balance. The best way to use an exercise ball as a beginner is to practice simple exercises.  1 Lie on your back with the exercise ball between your feet. Clasp your hands behind your head.  2 Engage your abs and squeeze the ball between your feet.  3 Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor.  4 Lower the ball back to within one inch of the floor. Repeat the ball lift at least 10 times. Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Use an Exercise Ball for Beginners. Content on wikiHow can be shared under a Creative Commons License.
Achieve a well-defined, beautiful back by following this Pilates workout four times a week. In just a month, you will begin to notice a difference in how you look and feel. Get rid of those back aches and pains forever! Method 4 of 4: Forward Stretch 1 Prepare. This Pilates exercise will stretch out the zones you have worked in the previous exercises and is also great for strengthening your lower back. The breathing is the same as before, again in four breaths.
 2 Lift arms. As you inhale, lift up your arms until they are parallel to the floor, palms in.  3 Exhale. Contract your abdominals and simultaneously curve your entire back away from your arms, relaxing your neck.  4 Inhale deeply here. Draw the breath into the back of your rib cage, then exhale and reverse the movement, drawing your shoulders down to finish.  5 Repeat the same thing five times. Be sure not to change the height of the arms. Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Strengthen Your Back with Pilates. Content on wikiHow can be shared under a Creative Commons License.
Achieve a well-defined, beautiful back by following this Pilates workout four times a week. In just a month, you will begin to notice a difference in how you look and feel. Get rid of those back aches and pains forever! Method 3 of 4: Upper Back Extension 1 Prepare. The breathing is the same as in the previous exercise but here it will be performed in four breaths.
 2 Inhale to prepare. As you exhale, draw your shoulders down on your back, keeping the neck in line and extend up off the floor.  3 Inhale and stay. Think of lengthening forwards from your head, then exhale, to gently return back to the mat.  4 Repeat. Do the same thing four times, concentrating on maintaining your abdominals firm throughout. You will feel your upper back and shoulders working. Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Strengthen Your Back with Pilates. Content on wikiHow can be shared under a Creative Commons License.
Achieve a well-defined, beautiful back by following this Pilates workout four times a week. In just a month, you will begin to notice a difference in how you look and feel. Get rid of those back aches and pains forever! Method 2 of 4: Opposite Arm and Leg Reaches 1 Prepare. The breathing is the same as in the previous exercise, but here we will perform the movement in 2 breaths.
 2 Inhale to prepare. As you exhale, lift the right hand and left knee off the floor, fully extending both out in opposite directions.  3 Inhale to return to all fours again. Then exhale, and do the same on the other side.  4 Repeat. Repeat this six times in total - three times each side.  5 Pay particular attention to the supporting arm and leg. Do not allow them to collapse taking the body out of line. Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Strengthen Your Back with Pilates. Content on wikiHow can be shared under a Creative Commons License.
Achieve a well-defined, beautiful back by following this Pilates workout four times a week. In just a month, you will begin to notice a difference in how you look and feel. Get rid of those back aches and pains forever! Method 1 of 4: Cat Stretch1. Prepare for the Cat Stretch. This Pilates exercise will be performed in four breaths. You will inhale deeply through the nose to prepare, aiming the breath towards the back of the rib cage and exhale deeply through the mouth.
 2. Inhale to prepare. As you begin to exhale, think of flattening the abdominal region; imagine gently pulling your belly button towards your spine. Pull in your lower abdominal muscles and curl the lower back, middle back and upper back towards the ceiling.
 3. Inhale and stay. As you exhale, reverse the movement, articulating back from the neck, upper back, middle back and lower back, returning to neutral without losing the control in the abdominals.  4. Repeat this four times. Always concentrate on curling up and down through the centre of the spine.  Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article content and find author credits at the original wikiHow article on How to Strengthen Your Back with Pilates. Content on wikiHow can be shared under a Creative Commons License.
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