How to exercise back muscles through Pilates? Different exercises are suitable for different times. This exercise can help us exercise well. We should arrange the exercise time reasonably. Aerobic exercise can increase the oxygen content in our brain. Let's see how to exercise back muscles through Pilates.

Pilates 1 Method 1 How does cat stretching exercise back muscles?

1, ready for cat stretching. This Pilates exercise will take 4 breaths. You will be prepared to inhale deeply through your nose, try to inhale air into your chest, and then exhale deeply through your mouth.

Kneel on a mat or towel. Adjust the position of your hands so that they are directly under your shoulders and avoid overextending your elbows. Knees are just below the hips.

Keep the spine in a positive position. The neck should naturally follow this line.

2. Inhalation preparation. When you begin to exhale, your abdomen is inward. Imagine gently pulling your navel toward your spine. Tighten the lower abdominal muscles and arch your back from bottom to top towards the ceiling.

Relax the neck muscles. Think of yourself as an "angry cat"

3. Inhale and keep this posture. When exhaling, reverse the movement, starting from the neck and moving from top to bottom, so that the back will return to the normal position and the abdomen will continue to retract.

4. Repeat this exercise for 4 times. Always focus on arching and bending the back from the center of the spine.

Method 2 Alternate stretching of hands and feet.

1, stand by. The breathing form here is the same as the previous exercise, but here we will practice with two breaths.

The starting posture is the same as cat stretching.

If your wrist starts to feel tired, you can relax for a few minutes and gently turn your wrist.

2. Inhalation preparation. When exhaling, lift your right hand and left knee off the ground and straighten them completely in the opposite direction.

3. Inhale and return to the starting position. Then exhale, this time lifting your left hand and right knee to do the above actions.

4. repeat it. Repeat this exercise ***6 times, 3 times for the left hand and 3 times for the right hand.

5. Pay special attention to hands and feet supported on the ground. Don't let them fall and make your body uncoordinated.

Method 3 Upper back stretching

1, stand by. The breathing form is the same as the above exercise, but the exercise here is to cooperate with 4 breaths.

Change your posture and lie face down on the mat. Put your feet together and put the tip of your nose gently on the mat. Put your hands on your shoulders and your elbows comfortably on the mat.

If this posture makes your lower back feel tired, you can put a small towel under your hips to support it.

2. Inhalation preparation. When you exhale, pull your shoulders toward your back, keep your neck straight, and stretch your upper back upward.

3. Inhale and keep your posture. Stretch forward from your head, then exhale and slowly return to the mat.

4. repeat it. Do this action 4 times, and focus on tightening the abdominal muscles throughout the whole process. You will feel the pressure on your upper back and shoulders.

Method 4 Stretch forward

1, stand by. This Pilates exercise stretches all the body parts exercised in the previous exercise and also strengthens the lower back. The breathing pattern is the same as before, four times.

Change your posture. This time, sit on the mat with your feet stretched forward and your hips apart.

If this posture makes you uncomfortable, you can sit on a small towel or bend your knees slightly.

2. Straighten your arm. When inhaling, raise your arms until they are parallel to the ground and make sure that your palms are facing down.

Step 3 exhale. Tighten the abdominal muscles, at the same time, bend the whole back backward (away from the arm) and relax the neck muscles.

You must take a deep breath here. Let the air enter the chest, then exhale, slowly reverse the movement, and end the movement by moving your shoulders down.

5. Repeat this exercise 5 times. Make sure your arms are at the same height.

skill

Please wear comfortable and loose clothes when exercising.

warn

If you have back problems or have been injured, please consult your doctor before starting any form of exercise.

If you don't do it correctly, some sports will lead to back injuries, especially the lower back. Before you start exercising, make sure you know the correct way to make these gestures.

You need to prepare

1 sports mat or thick towel, comfortable clothes, 1 small towel (optional)

How to exercise back muscles through Pilates? Pilates can not only warm up, but also lose weight.

1, action of abdominal muscles and hamstring muscles

Lie on your back on the mat, bend your knees 45 degrees, put your hands flat on your sides, palms down, and inhale. When exhaling, tighten the abdominal muscles as much as possible, let the spine slowly lift from the pelvis until the highest point, and then inhale. When exhaling again, let the spine slowly fall from top to bottom until the pelvis. The whole action is repeated 10 times.

2, abdominal oblique muscle action

Lie on your back on the mat, raise your legs and bend them 90 degrees, raise and close your hands in the middle position above your body, then open them to both sides, and put your palms up on the mat. When inhaling, lower your legs to the right, control them with the abdominal oblique muscles, and keep your shoulders on the mat. When exhaling, return your legs to the middle position. When inhaling again, lower your legs to the left. When exhaling, return your legs to the middle position. Repeat on both sides 10 times.

3. Abdominal muscle exercise

Lie on your back on the mat, raise your legs at 30 degrees to the ground, put your hands flat on your sides, palms down, and inhale at the same time. When exhaling, the head, shoulders and arms are raised at the same time, and the arms swing up and down on both sides of the body with a small amplitude, a total of 5 times. When inhaling again, keep your body unchanged and swing your arms up and down, and do it again for 5 times. Return to the original posture when exhaling. The whole action is repeated 10 times.

4. Musculus hamstring and adductor movements

Bend your knees, put your feet flat on the mat, raise your waist, put your hands flat on your sides, palms down. When inhaling, lift your right leg upward and extend your toes. When exhaling, the right leg is straight down, the toes are forward and touch the ground. When inhaling again, lift your right leg up and hook your toes. Return to the initial posture when exhaling, and then change the left leg to practice. Repeat on both sides 10 times.