In order to exercise the back, Pilates can be used to do an exercise that involves lying in a prone position before lifting an arm and the opposite leg. Use Pilates get a stronger back with help from a Pilates instructor in this free video on back exercises.
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Today I'm going to show you how to do some Pilates back exercises. First what we want to do is lay down on the mat prone or so that our stomach is on the mat. Bring your shoulders or your hands underneath your shoulders and feet together. On an inhale you're going to reach those shoulder blades down into the back pocket, exhale, lift up, straighten the arms and release it back down. Inhale up, exhale back down. That was called swan. The next one we're going to do is called swimming so hands go out in front of you and you're going to continue to look down at the mat, raise one arm and raise the opposite foot and then switch. Your focus here is pelvic stability so make sure that those abs are engaged and nothing moves. Once you have that keep both feet and arms off the ground and switch quickly, swim, swim, swim, swim. The last one I'm going to show you is called flight. For flight you want to put your hands on top of one another and your forehead will lay on your hands. You're going to arch up, feet and hands come up and back down. Inhale up, exhale down, engage those abs and back down. Those are some Pilates back exercises that you can do.