Pilates is a type of exercise that blends elements of yoga, strength training and isometrics to achieve a slimmer, more toned appearance. Having grown more popular, Pilates is also one of the few exercise styles that focuses on the mind controlling the muscles, with emphasis on the core muscles. Training core muscles can improve posture and support, mainly the trunk muscles of the abdomen and back. Pilates is a low impact type of exercise, perfect for those with back injuries or conditions. Pilates exercises to strengthen the back are effective and beneficial to all around fitness and health.
Step 1
Improve back strength by also improving strength in the abdominals. Strong core muscles provide support for the trunk and help to relieve stress on the back due to excess weight or weak stomach muscles, which then cause more back muscles to support the body. One of the best Pilates back exercises for strength and stability is called the Open Leg Balance. Sit on the floor, back straight, abdominal muscles tucked in. Hands should be resting on the floor at your sides. Slowly bring feet in toward the buttocks with open knees. Grasp your ankles with your hands. Balancing on your sit bones, extend one leg upward, using your core muscles to stabilize and balance. Then, lift your right leg upward, stabilize and balance. Hold in the abs, keeping the back rounded. Hold this position for five to 10 seconds, trying not to roll, tilt or tip. Do this exercise one to three times to start, gradually increasing both hold time and repetitions as you feel your core growing stronger and your balance improves.
Step 2
Relieve back pain by stretching the back muscles. One of the best stretching and toning moves for the lower back is the Pelvic Tilt. Lie down on the floor on your back, knees bent, arms down at your sides. Your feet should be hip distance apart. Suck in your abdominal muscles and start scooping the pelvis upward. Exhale and continue to scoop upward, lifting the buttocks off the floor. Keep the belly button sucking inward toward the spine to keep the ab muscles engaged. Continue to raise the hips until only the feet and shoulders remain on the floor. Hold for a count of three and then slowly lower, one vertebrae at a time from top of the back to the lower spine until your buttocks is again resting on the floor. Do this exercise three times.
Step 3
Perform a Pilates Chest Lift by lying on your back on the floor with knees bent. Your feet and legs should be in line with your torso, toes pointing forward. Bring the hands behind the head, fingers touching and not clasping. While trying to keep the shoulders pressed to the floor, inhale, suck the abdominals toward the spine and inhale. Exhale slowly while at the same time lifting the upper back off the floor, tucking the chin slightly toward the chest. Lift until you feel your shoulder blades just come off the floor. Keep abs tucked in. You'll feel a tightening sensation just below your rib cage. Pause at the top of the lift and inhale, sucking the abdominals in even deeper. Then, slowly exhaling, return to the starting position, always keeping the abdominals pulling toward the spine. Repeat this exercise five times, increasing repetitions as your back and abdominal muscles grow stronger.
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