Exercise Information
This Exercise Targets Your:
Equipment You Will Need:
Difficulty
Purpose
This hardest version of Pilates Back Bows is a challenging core move that tones and strengthens the lower lumbar region. Hovering your arms and legs instead of letting them rest on the mat between repetitions increases the caloric burn as well as the strengthening and toning effect. This stabilizes the core muscles to allow for more dynamic movements, making the exercise a great way to protect the back against injury from daily activities. They are a great addition to any core routine to help balance out the abdominal muscles.
Step by Step Instructions
1
Lie facedown on a mat with your arms above your head.
2
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.
3
Inhale as you lower slowly down towards the mat, hovering your arms and legs above the ground briefly before repeating the motion.
4 Continue without letting your core relax or your hands and feet touch the ground until you have completed all repetitions. Up and down is one repetition.
Tips
Caution
- Keep your lungs open throughout this movement. You should either be breathing in or breathing out; never holding your breath.
- If your lumbar area is weak, you may want to pull your elbows in next to your sides, keeping your hands at your shoulders to reduce the stress on your spine.
- Keep your legs as straight as you can throughout the motion to best tone glutes and hamstrings.
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