How to Strengthen Your Back with Pilates - Method 3

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.

• Change your position to lie face down on your mat. Have your feet and legs together and the tip of your nose lightly resting on the mat. Place your hands either side of your shoulders, so that your elbows rest comfortably on the mat.
• If you feel a lot of pressure on your lower back in this position, place a small towel just under your hip bones for support.

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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