Back Exercises - Pilates Matwork Training

*** EXERCISE NUMBER 1 ***
Get on you hands and knees, paying attention to your legs to form a right angle and to your arms to be perpendicular to your shoulders.

Breath in and while you breath out stretch your leg ( pretend to be holding two glasses of water on your back hip-bones.)

Be careful to your hips not to tilt toward the floor.

Repeat the exercise 8 times per leg. ( 4 times touching the ground with your foot and 4 times moving you leg away from the ground)

Now work on your arms: when you stretch your arms be careful not to strain your trapezius, now lift your leg and your opposite arm while breathing out. Breath in while stretching your arms and legs and breath out after.

*** EXERCISE NUMBER 2 ***
Lie prone, move your belly button toward your vertebral column and your arms along your body.

Breath in and while brathing out lift slowly from the ground.

Pretend to touch the wall behind you with your hand, slipping your shoulder blade toward your butt.

*** EXERCISE NUMBER 3 ***
Now stretch your arms forward, keeping your belly button close to your vertebral column.

Lift , firstly your right arm and left leg, and secondly your left arm and right leg.

Now lift all your limbs.

*** EXERCISE NUMBER 4 ***
Move your arms close to your chest ( you can also move them forward)

Breath in and while breathing out stretch your arms

Repeat this exercise 6 times.

After 3 repetition, start breathing in while stretching your arms and breathing out after.