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Lower back conditioning

Lower back conditioning

Pilates class designed to help mobilise and strengthen around the lower back.

  • Difficulty: Easier
  • Length: 32 minutes

The class begins in standing then continues into four-point kneeling, our fronts and onto our backs. The class is suitable for most levels, but please remember to work to a level that you feel safe and comfortable to do. 

This class includes;

  • Standing ‘Y’ stretch and heel raises
  • Knee taps 
  • Squats 
  • Wood chop
  • Round the world 
  • Roll downs 
  • Four-point kneeling cat stretch 
  • Swimming with hand and leg taps
  • Thread the needle
  • Child pose stretch
  • Leg lift and hamstring curls 
  • Cobra stretch 
  • Bridging
  • One leg stretch
  • Scissors
  • Opposite arm and leg stretch
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting spine twist 

The class begins in standing warming up our arms and legs with a ‘Y’ stretch and heel raises and knee taps. We then work our legs and glutes with some squats before stretching through our spines with a wood chop and round the world stretch. We then roll down and continue the class into four-point kneeling. 

In four-point kneeling we engage our core and lengthen through the body with a swimming exercise and then stretch our spines a little further with a cat stretch and thread the needle movements. Moving onto our fronts we engage our glutes and hamstrings with a leg lift and hamstring curls. We then move around onto our backs and engage our core further with a bridge, one leg stretch, scissors and opposite arm and leg stretch. Cooling down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a gentle spine twist. 

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.

1 COMMENT
  • Natasha
    Reply

    Thank you so much for your class. Six months ago I had a traumatic injury to my back, I’m using your classes alongside my clinical Pilates and am seeing fantastic results. I’m was really pleased to see the back strengthening specific class. You are so kind.

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