1. Pilates for the Back
Joseph Pilates founded Pilates for World War I veterans in the 1920s, opening a studio in New York. Quickly the exercises became popular among dancers for the lengthening, trimming and strengthening of the body. Pilates works with the posture and core muscles of the body. Centering, poise and correct breathing are essential. The exercises and practices involve the spine and back as central focus to core strength.
2. The Swimmer
This mat exercise will tone and strengthen the back. It can be a difficult exercise, but there is a modified version if this is too difficult. Lie flat on the floor on your Pilates mat. Stretch your arms out in front of you. Press your belly button into the floor as you alternately lift a left arm, a right leg, then a right arm, a left leg. Keep doing this in succession five times. Coordinate breathing with the movement. Correctly performed, it will look and feel much like you are swimming.
3. The Cat Stretch
Get on all fours on your Pilates mat with your back in a comfortable normal alignment. Arch your back upward as you breathe in, and stretch your back like a cat. Keep your hands and knees on the floor while stretching and arching the back. Release and breathe out and return to a normal alignment, still on all fours. Repeat this exercise five times.
4. The Forward Stretch
Sit on your mat with your legs outstretched straight, flat and together in front of you. If this is difficult, sit on a folded towel; you can even bend your legs at the knee slightly. Lift your arms parallel to the floor straight out in front of you. Breathe deeply. Now stretch your arms out in front of you. Reach and keep your arms parallel to the floor. Breathe out. Repeat this in intervals of five.
5. The Reformer for Toning and Strengthening the Back
The Reformer is Joseph Pilates' prize piece of Pilates equipment. It is expensive, so you may want to try one out at a studio to start with. Since Pilates exercises are great for dancers and by those who have had back injuries, the Reformer for Pilates is the equipment for toning the back. With its wooden frame and comfortable built in mat, a person pulls on spring pulleys and adjusts resistance in the slide. The back and core muscles are toned and strengthened on the Reformer.
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