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 and arms up off the ground as high as you can.
Inhale as you slowly lower down to the ground letting your chest and arms 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 beginner level move that tones and strengthens the lower lumbar region in a safe and controlled manner. This Pilates exercise can even relieve back pain for many people and help prevent it from coming back. 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.