Pilates Back Bows (Lv 2)
Lie facedown on a mat with your arms above your head.
Inhale as you contract your legs and core, then exhale as you lift your chest, arms, and legs up off the ground as high as you can. Keep your arms and legs straight.
Inhale as you slowly lower down to the ground letting your chest, arms, and legs briefly touch the ground before repeating the motion.
Continue without letting your core relax until you have completed all repetitions. Up and down is one repetition.
This is a basic Pilates move that tones and strengthens the lower back in a safe and controlled manner. The leg raises in this version of the Pilates lumbar exercise works the glutes and hamstrings for a higher calorie burn and a bit of an extra challenge for your back muscles. These are a great addition to any core routine because they increase your overall control and strength over your midsection and help balance out the complimentary abdominal muscles.