Hundred for Back Issues – Pilates Exercise Guide with Photos

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Exercise Overview

  • The goal is to create circulation from head to toe and move the breath in and out of the body. It centers the mind, and invigorates the body.

The Hundred for Back Conditions – Exercise Instructions

  • Lie on your back.
  • Using your Powerhouse, bring both knees to your chest or to a tabletop position. Keep them there the entire exercise, and press your lower back into the floor.
  • Pull your abdominals in towards your spine, and tighten your buttocks.
  • Bring your head up and look into your abdominals.
  • Reach your arms and fingertips long, off the floor, and start pumping your arms vigorously.
  • Breathe in slowly through the nose for 5 pumps and out through the nose for 5 pumps.
  • Repeat 10 times
  • Finish by lowering the head and arms, and bring the knees to the chest with your Powerhouse.
Modification A

Modification A

REMINDERKeep your shoulder blades on the mat as you pump. Fill the lungs with air, and then empty the lungs. Do only as many as you can to start. Remember to keep your abdominals flat and to tighten your buttocks!

The Hundred for Back Conditions – Exercise Instructions

  • Using your Powerhouse, bend your knees and place your feet flat onto the floor hips width apart. Press your lower back and feet into the floor. Keep them there the entire exercise.
  • Bring your head up and look into your abdominals. Keep your abdominals flat and buttocks tight the entire exercise.
  • Reach your arms and fingertips long and start pumping your arms vigorously.
  • Breathe in slowly through the nose for 5 pumps and out through the nose for 5 pumps.
  • Repeat 10 times.
  • Finish by lowering the head and arms.
Modification B

Modification B

Modification B

Modification B

REMINDERKeep your shoulder blades on the mat as you pump. Fill the lungs with air, and then empty the lungs. Do only as many as you can to start. Remember to keep your abdominals flat and to tighten your buttocks!

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