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back strengthening Pilates

Back strengthening Pilates class

Pilates class to help strengthen muscles around the lower back and supporting muscles

  • Difficulty: Moderate
  • Length: 40 minutes

The class also includes some gentle stretching movements to improve flexibility in the spine. We begin with a gentle warm up in standing then continue down onto the mat on our backs and onto our sides. The class is suitable for most levels but please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – toy soldier
  • Squats
  • Toe taps
  • Round the world stretch
  • Roll downs
  • Hip twist with arm opening
  • Single leg stretch with abdo prep
  • One leg circle
  • Bridging
  • Lumbar rotation stretch
  • Side ling – side kick
  • Leg lift sideways
  • Elbow to knee reaches
  • Arm openings
  • Opposite arm and leg stretch
  • Hamstring and glute muscle stretches
  • Frog stretch with deep breathing
  • Sitting spine twist and ‘Y’ stretch

The class begins in standing warming up through our arms and legs with a toy soldier movement and squats. We then challenge our balance and core with some toe taps. Then stretch through the spine with a round the world stretch and roll downs. Moving down onto our backs onto the mat we begin to challenge our core control with a hip twist movement and bring in some abdominal strengthening with a single leg stretch with abdo prep. We the mobilise the spine with a bridge exercise before stretching a little more with a rotation movement.

Moving around onto our sides we challenge our glute muscles with a side kick and leg lift sideways movement. Then moving up onto our elbows we work our glutes further and obliques with some elbow to knee reaches. We then stretch into rotation on our sides with an arm opening stretch.

We then continue the class back onto our backs on the mat and lengthen through the body with an opposite arm and leg stretch. Cooling down with some glute and hamstring stretches as well as a frog stretch with some mindful breathing. Finishing the class in sitting with a spine twist and ‘Y’ stretch.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

12 COMMENTS
  • Madeline
    Reply

    This is just what my back needs! Thank you, this will be a regular class for me.

  • Sharona E
    Reply

    Thanks for this class Vicki. I have been ill last week and this was just the class to start me off again. My back feels lovely and loose and the class was not too difficult but just stretched me enough.

  • Caroline
    Reply

    That was a hard one one the outer thighs!! I couldn’t manage those little circles at the end of the side leg lift – my muscles were burning. I do love those elbow to knee reaches. They really feel like they’re working lots and are easier on the shoulder than lifting. Another great class overall. Thanks!

    1. Vicky
      Reply

      Thanks Caroline. So pleased you enjoyed the class.

  • Alison
    Reply

    Thank you Vicky. A lovely stretchy class! I feel a bit taller now.
    Thanks too for including new exercises along the way. I’ve been a regular of your classes for a while now, and I like the fact that although there’s a familiar rhythm to your classes, they aren’t repetitive.
    Great job!

    1. Vicky
      Reply

      Thanks Alison. Really appreciate your feedback.

  • Rosemary
    Reply

    Hi Vicki
    I’ve been receiving your emails to classes for a while but I have finally been able to do a couple. They are great, I feel so much better after a class. Thank you very much I will certainly be a regular now.

  • Julie
    Reply

    Hi Vicky
    Have just completed the back strengthening class. Thank you so much it was great and easy to follow.

  • Sofie
    Reply

    Thank you Vicky. Lovely class and definitely going to be a regular for my back. Thank you again so much for sharing your knowledge. I hope people are donating, you are an invaluable resource!

    1. Vicky
      Reply

      Thanks Sofie/ I am glad you’re enjoying the classes!

  • Derval
    Reply

    Hi Vicky, I just wanted to let you know how much I enjoy your classes. I particularly like how clear you are in your instructions and on the breathing. Thank you also for providing so many options in terms of both time and level. Regards, Derval

  • sam
    Reply

    I really needed this today to help move and strengthen my back. This will become one of my regular classes. Thanks Vicky.

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