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.
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