Pilates Exercises to Help Stengthen Your Back

Dart

• The dart is a beginners Pilates exercise to strengthen the back, especially the low back. It is a gentle back extension. Lie on your stomach with your arms at your sides, palms up. Squeeze your legs together and squeeze your glutes. Lift your chest and shoulders slowly off the floor. Look at the ground. Pull your shoulders down and back. Squeezing your shoulder blades together will strengthening your upper back. Lower yourself slowly to the floor. Do three to six reps.

Leg Pull Front

• The leg pull front is a good strengthener for the back and spine muscles. It will also work the abs, arms and chest muscles. Assume a push-up position or plank pose. You will be facing down with your hands and toes on the floor. Hands are positioned under your shoulders. Your back is flat and your hips are tucked. Squeeze your abs and glutes. Simply holding this plank position will be a good workout, but to challenge your lower back more, lift your right leg straight up a few inches from the floor. To do this exercise correctly you must keep your hips level and your back flat. Do not try to lift your leg higher than you can with good form. Hold for three seconds. Lower your right leg and lift your left. Alternate legs until you have done three to six per leg.

Shoulder Bridge

• The shoulder bridge is an intermediate back and glute strengthening exercise. Lie on your back with your arms at your sides, palms up. Bend your knees. Lift your hips and back off the ground so you are resting on your neck and shoulders. This is a basic bridge position. From here, lift your left leg straight to the ceiling and hold for three seconds. Return your left leg to the ground and lift your right leg. Hold for three seconds. Do three to six reps per leg.