Pilates Exercise Series
8 back exercises for a strong back
Train all of the back muscles for are strong back. In these pilates exercises we focus on abdominal support and stability of the core while training the back muscles. In 7 of 8 exercises this principles is being used. The other one is just a nice exercise and not really Pilates. Bit outside the box there…. This serie is not suitable for lower back pain or other issues with the back and neck in general. Definitely a great serie for if you want to have stronger back muscles in Pilates style.
11 exercises for a weak lower back
In this serie for the lower back we use four kinds of exercises to regain a strong lower back. We loosen, strengthen, relax and stabilize the lower back and pelvic area. We will try to find the right posture for the whole back and search for abdominal support. Training both the back muscles and the abs is vital in gaining lower back strength. Don’t do this serie when you have a lower back injury.
8 neck and shoulder loosening exercises
The neck and shoulders are very vulnerable for tension. This exercise serie helps to reduce neck and shoulder tension. Don’t do this when you have a neck or shoulder injury. These exercises work on loosening the shoulder joints and lengthening the neck and shoulder muscles. If you have to loose joints already, then don’t do this serie. While you loosen the neck and shoulders, you also train a good support for the neck and shoulders. This will have a great prevention effect as well.
8 Pilates ab exercises
In this ab serie we go for pretty basic Pilates ab exercises with a couple of variations. The hundred, single leg stretch, single straight leg stretch are classic exercises. A bet less known are the reaching, crossing legs, moving lower legs, the lowering and the stable pelvis exercises. We switch between “head up” “head down”. You can find both single 8 exercises as a serie of all 8.
6 Upper back exercises
Training the upper back can be great for posture. It will contribute to supporting the head, neck and shoulders. Usually the shoulders hang a bit to much to the front, dus to “everyday posture”. Doing strengthening and stabilizing exercises for the upper back, can help to restore a natural posture. It’s also just a nice feeling to target the upper back muscles. So great serie to do!
More Pilates exercises and workouts
That’s it for the Pilates exercise series on this page. You can also create your own Pilates workout by taking exercises from the Pilates exercises encyclopedia. They are grouped in ab exercises, back exercises, neck and shoulder exercises and general exercises. Amongst those exercises are the 20 basic Pilates exercises. Along with the Pilates for beginners, this is a great way to start doing Pilates. If you want to work on the lower back because of lower back pain or tension, then see the Pilates for the lower back page. You will find exercise series there like 11 Pilates exercises for a weak lower back. For Pilates exercises on topic, check out the Pilates exercise series. There are also free Pilates exercises and workouts to do for which you can sign up on those pages. Top 5 Pilates exercises for at home and 5 great Pilates workouts for at home are two examples. And of course there are a lot of great Pilates workouts to do.