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 Stretch
1. 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.
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