Content

• To step
• Method 1 of 4: Make a cat's back
• Method 2 of 4: Straighten your opposite leg and arm
• Method 3 of 4: Upper back rack
• Method 4 of 4: Forward stretch
• Tips
• Warnings

Doing these Pilates exercises four times a week will give you a beautifully shaped, strong back. Within a month you will start to notice a difference in how you look and feel. No more pain or cramps in your back!

To step

Method 1 of 4: Make a cat's back

1. Prepare yourself. This exercise will be performed in four breaths. You take a deep breath in through your nose in preparation, aiming at the back of your rib cage and exhale deeply through your mouth.
   • Get on your hands and knees on a mat or towel. Place your hands so that they are directly under your shoulders and be careful not to bend your elbows too far. Place your knees directly under your hips.
   • Make sure your spine is in a neutral position. Your neck should follow this natural line.
2. Breathe in first. When you start to exhale, think about flattening your stomach; try to gently pull your belly button towards your spine. Pull your abs in and curl your lower, middle and upper back towards the ceiling.
   • Relax your neck. Pretend you're an angry cat.
3. Inhale and hold your breath. As you exhale, reverse the movement, gently straighten your back from your position, so that everything returns to the neutral position, without losing control of your abdomen.
4. Repeat this four times. Make sure that the up and down curling of your spine is controlled. Don't just do anything, because it can hurt.

Method 2 of 4: Straighten your opposite leg and arm

1. Preparation. Breathing is the same as in the previous exercise, but here we do the movements in two breaths.
   • Sit in exactly the same position as you did when making the cat's back.
   • If your wrists start to hurt, let them rest for a while and gently rotate your hands in circles.
2. Inhale. As you exhale, lift your right hand and left knee up and stretch them out as far as you can.
3. Inhale and return to starting position. Then exhale and do exactly the same, but with your other hand and knee.
4. Repeat. Repeat this six times in total - three times on each side.
5. Pay attention to your supportive arm and leg. Don't let them collapse, causing your body to become unbalanced.

Method 3 of 4: Upper back rack

1. Prepare yourself. Breathing is the same again, now the exercise will be performed in four breaths.
   • Change your position so that you lie face down on the mat. Keep your legs and feet together and rest the tip of your nose on the mat. Place your hands on either side next to your shoulders so that your elbows rest comfortably on the mat as well.
   • If you feel a lot of pressure on your lower back in this position, put a towel under your hips for support.
2. Inhale. As you exhale, push your shoulder blades down into your back, keeping your neck straight, and lift yourself off the floor.
3. Inhale and hold this position. Make yourself tall, exhale and let yourself gently come back to the mat.
4. Repeat. Do this four times, keeping your abs contracted. You feel that your upper back and shoulders have to work hard.

Method 4 of 4: Forward stretch

1. Preparation. This exercise will stretch the areas you worked on in the previous exercises and it is also good for strengthening your lower back. Breathing is the same, again in four breaths.
   • Make sure you sit with your legs in front of you, hip-width apart.
   • If it's not comfortable, sit on a small towel or bend your knees slightly.
2. Raise your arms. As you inhale, raise your arms until they are parallel to the floor, palms inward.
3. Exhale. Tuck in your stomach and arch your back away from your arms while relaxing your neck.
4. Take a very deep breath. Push the air all the way deep into your rib cage, exhale and gently rise again, finally lowering your shoulders.
5. Repeat this five times. Keep your arms level.

Tips

• Wear loose, comfortable clothing.

Warnings

• If you don't do these exercises correctly, you can injure your back, especially your lower back. Make sure you are doing it right before continuing.
• If you already have problems with your back, see your doctor before doing these types of exercises!