Name: Playbook - REBALANCE - Pilates Back Workout
Uploaded: 2023-03-16T04:39:02.871Z
Duration: 20 min
Description: Pilates Back Workout

This at home Pilates session has 6 moves for 4 sets each. Each exercise will improve spinal health, posture and prevent injury. Move slowly through each rep and enjoy the flow. 🧘🏾‍♀️✨

- Start on your hands and knees 

- Elevate one arm and the opposite leg

- Maintain no movement in spine as you switch sides

Bird Dog Combo

- Start lying on your belly 

- Lift and extend spine to lift upper and lower body off mat 

- Bend one leg as you lift 

- Slowly release back down

Bow Crunch

- Start prone on your belly 

- Lift opposite arm and leg off mat

- Hold for a few seconds before switching sides 

- Keep glutes relaxed to feel work in upper back

Slow Swimmer

- Start in a prone position on belly 

- Reach send overhead to create a U 

- Crunch up twice before switch arms to form a T 

- Once arms are out the the side in a T crunch twice and repeat

U + T Crunch

- Start lying on belly with head resting on hands

- Squeeze glutes to lift quads and knees off mat 

- Split legs and swim

Half Swimmer

- Lie on bell with arms out into goal post position 

- Loft body off mat and reach arms straight and bend back to goal post position 

- Activate full body to maintain this position

Prone Lat Pull-down

Pilates Back Workout

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This was an awesome low impact workout!! It had me sweating! Thanks!

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