Wellbeing
Getting Fit
Pilates Exercises for Your Back

Pilates Exercises for Your Back

A Pilates instructor teaches exercises to strengthen the back

Diamond Press
Dart
Spine Curl
Cat

By Tatiana Novaes Coelho

Stretch and strengthen your back with these step-by-step Pilates exercises. Before you get started, make sure you know the Pilates basics.

These exercises are undertaken at your own risk. Please speak to your doctor before undertaking exercise if you have any health problems. It is always best to exercise under the supervision of a qualified person.

Diamond Press

Use this exercise to create awareness of the way your shoulder blades behave with your ribcage, and to strengthen your back extensor muscles.

Start position: lie prone (on your tummy) with your legs hip-width apart and your arms bent in a diamond shape above your head. Breathe in to prepare.

Breathe out: draw your navel towards your spine and slide your shoulder blades down towards your hips. As you feel a connection with your mid-back muscles, gently lift your torso off the floor keeping your head in line with your spine and your arms on the floor.