Pilates focuses mainly on the core or abdominal muscles so it is perfect for working on the back and abs. One of the great things about Pilates is most people can do it on their own from home at any time. For actual physical therapy or more advanced training though you should consult a certified Pilates instructor that can guide and correct your movements to ensure you are doing everything the proper way. These exercises are good for working out on your own and will strengthen your back and abs.
Abs Hundred
This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.
V-Sits
Start on your back, arms stretched over your head and legs out straight. Lift your arms and legs at the same time, keeping both straight so your torso lifts up as well. Keep your back flat and reach your arms toward your toes in a “v” position. Inhale and hold for a full breath. Exhale and slowly roll back down your spine slowly relaxing your body. Repeat a few times.
Floating Chest Pose
Start on your stomach with your arms at your side and legs straight out. Your forehead should be resting on the floor and you should stare straight ahead. Inhale and lift your torso and bringing your arms behind your back stretching them out. Push your shoulder down as you do this. Keep your head in line with your spine so it isn’t strained. Hold the position for a full breath. Then exhale and relax down. Do this ten times.