Pilates Core: Training Neck Pull Video

A neck pull exercise done with hand towel props and a body bar is great training for the body's core. Exhale and stay stable when doing neck pull core training exercises with tips from a trainer in this video on Pilates.

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Intermediate/advanced exercise
Avoid the lower back arching off the floor
Engage the gluteals and nail the tailbone to the floor
Avoid pulling the neck
Repeat 2-3X a week for best results

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Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi welcome to core training. My name is Joseph, and we are going to do some variations on back extensions. So let's start face-down. You want your feet to be hip's width apart, which is just a couple of inches, and knees rotating down into the earth. Again, we try not to let the knees roll out because that is going to cause too much compression for your lower back as well as your pelvis. So place the hands underneath the forehead, elbows out to the sides. And we are simply going to lift the legs up ten times, lift up the torso tens times, and then we are going to hold both together. So releasing the head down, lifting the legs. Inhale, two, three, four, five, try to relax your shoulders and your neck while you do this. Exhale, exhale, exhale, and hold it up. And release it down. Let's do the torso now. Hands stay on the forehead. So inhale up, two, three, four, five, six, seven, eight, nine, and ten. Now hold it up, stretch your arms out to the sides. At the same time now lift your legs up, and reach from your toes all the way to the crown of the head. Feeling the back muscles engage, as well as lengthen. Keep that breath strong. And if you would like more of a challenge, stretch both arms out over the head, and breathe. For five, four, three, two, and relax it down. Let's do all of that again. So starting with the legs. Here we go. And lift, two, three, four, again exhale as you lift, keeping the belly even here strong. Try not to collapse. Torso up, two, three, four, five, six, seven, eight, nine, and ten. Let's hold it up. This time reach your arms back towards your feet as you lift your feet up off the floor. And then rotate the palms out, curl your shoulders back a little higher and breathe. Legs strong, torso strong. Take one more inhale, and exhale, release, and down. Good job. Remember, you want to do back extensions as much as we do sit-ups or any type of crunches. It supports the lower back and keeps us from straining our lower back when we do our core work. With that being said, this is core training. My name is Joseph. Have a good one.

Pilates Core: Training Neck Pull Video

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