How to Tone the Back With Pilates

Difficulty: Moderately Easy

Instructions

Step 1

Change into comfortable workout clothing.
Step 2

Lay down a thin but comfortable exercise mat that is large enough for your whole body.
Step 3

Perform some basic stretches to loosen your muscles. Stretch out your arms, legs, sides and back using Pilates techniques or any stretching technique that uses correct form and posture.

Step 1

Rest on your stomach, letting the tip of your nose rest against the surface of your exercise mat. Your legs should be perfectly parallel, and your hands should rest by your shoulders with your elbows flat. Inhale and exhale deeply, concentrating on your breath penetrating deep into your body before you expel it from your lungs.
Step 2

Establish a rhythmic inhale-exhale pattern, and then extend your arms out in front of you, elbows down, as you exhale. Draw your arms around to reach your legs as you inhale, raising your upper body off the mat. Reach forward, returning your hands to the starting position as you exhale and lower your body again.
Step 3

Repeat the inhale-exhale reaching motion eight times. Then, stop and rest. Continue by starting over or by moving on to a different technique to tone your back.

Step 1

Lie facedown on the mat, with your head turned to one side. Place your hands on the small of your back, resting them in a palms-up position.
Step 2

Establish a rhythm as you inhale and exhale.
Step 3

Spread your legs out as you inhale, lifting both feet off the mat. Use your arms to reach back towards your legs, which will also cause your upper body to lift slightly off the mat. Your head will now be elevated, and you should turn to face the center.
Step 4

Exhale, and turn your head to the side opposite the position it was in when you began. Bring your hands and legs back to their respective starting positions, and repeat this motion six times.

Step 1

Spread your legs slightly wider than shoulder distance and lie facedown on the mat, with your hands resting palms down on the mat. Your hands should be straight in line with your shoulders.
Step 2

Inhale and exhale, establishing a rhythm.
Step 3

Push your palms harder against the mat, using the leverage to raise your back upwards and off the mat. Rise as you inhale. As you exhale, stretch your arms in front of you while you curl your legs up to shape your body into a swanlike arc.
Step 4

Increase your pace as you complete a set of this exercise. Five repetitions of this technique are considered a set.

Step 1

Rest your shoulders flat as you lie facedown on the mat. Extend your arms above your head. Keep your feet together, but allow your legs to curve outward.
Step 2

Exhale as you reach upwards, allowing your hands, feet and torso to rise off the mat.
Step 3

Make swimming motions (doggy-paddle style) with your hands and feet while you inhale. You should swim for a count of five and rest for a count of five as you exhale, returning to the starting position.
Step 4

Keep your shoulders and stomach muscles flexed as you repeat a set of the swimming exercise. Forty repetitions are required to complete a set of this technique.

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