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.
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