Pilates Exercises for the Middle of the Back

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Pilates can help you strengthen and tone the middle of your back through various exercises. Incorporate Pilates back exercises with help from a certified Pilates instructor in this free video.

Part of the Video Series: Pilates Exercises
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Video Transcript

Hi, I'm Amy Newman, fitness expert, creator of The Perfect 10 Workout. And I'm going to show you how to workout your mid-back and get it nice and flexible and very, very strong. We are going to slide out with our hands and come up onto our hands and knees. Now, have your knees right under your hips, and your hands right under your shoulders. You are going to round out your back bringing your chin to your chest, exhaling. Then take in a deep breath and arch, lifting your chin and your tailbone, even bending your elbows a little. Then exhale, round out. And do it nice and slow. Inhale as you arch, deep, deep breathe. Exhale as you round out. Now, rolling back into child's pose is a great way to relax and stretch that mid back. Stretch your arms out. Breathe deep. Come back up on your hands and knees. And now what you can do is lift up the opposite arm and leg at the same time. Stretch it out, get your neck in line with your spine. Try to make it like a straight line from your arm to your leg. Right through your body breathing deep. Then you switch. Lengthen your body. And come down. Bring your buttocks back to your heels, round out in child's pose. Stretch. Then come down with your hands underneath your shoulders. Tuck your elbows in and lift up elbows bent. Tuck your your elbows into your sides, chin up. Breathe. And then down. Lift up. Breathe, hold it up. Breathe deep don't hold your breath. And then slowly come on down. Then you can come back up on your hands and knees and round back out into child's pose. Another variation you can do is bring one knee in and stretch your leg up behind you. Bringing your knee in rounding out, exhaling lifting your leg, inhaling. Exhale squeeze your abs. Inhale stretch your body. If this is too much on your wrists you can come down onto your elbows bringing your knee in, stretching it up. Exhale round out, inhale stretch up. Keeping your hips nice and square. I'm Amy Newman, and those are some exercises that you can work on your mid back.


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