Free Pilates For Lower Back Video

Free Pilates Video to Strengthen Back

Pilates for Lower Back Free Video | Beginners

In this short free Pilates exercise video, you will learn five exercises to help you strengthen your back and core. Practice these Pilates exercises at least 3-4 times a week, to build strength in the back and core and prevent back pain.

Prevention is the key to good back health. I have listed the five best back exercises below. These Pilates exercises are all floor-based and perfect for beginners, seniors, or anyone with restricted mobility.

1. Cat/Cow flows

Warm up in cat and cow movements to help release the spine, back, hips, and shoulders. This is a great movement to do in the morning to wake up the body and mind. If you have sensitive knees you can place a blanket or cushion under the knee(s).

2. Swan/Spinx

This gentle lower back extension will strengthen the lower back. This backbend is perfect for anyone who sits for long hours!

3. Clams

This side-lying exercise will strengthen the outer hips/buttocks to help stabilize the hips.

4. Knee lifts/Heel slides

This is a basic beginner core strengthening exercise. Start with knee lifts first, then when you feel you are stronger, you can progress to heel slides.

5. Spinal curls/Bridges

Bridges will strengthen the lower back, buttocks and open the front body and improve posture. Start with the gentle flow lifting the hips up then down, then hold longer when you are stronger.

Before you start this free Pilates video, always focus on gentle even diaphragm breathing to help with your energy levels and movements. Activate the core by drawing the navel to the spine slightly and a gentle squeeze of the pelvic floor area.

You can practice these pilates lower back exercises twice a week and build them up to three times. If you have any questions you can contact Jodie by email and ask about our 14-day free trial on our live Pilates online classes.

Remember always to seek professional medical advice before starting any new exercise or stretch routine and read our disclaimer.

Read more about Kevala Health online Pilates classes.