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Exercise 5: Strengthening your lower back

Sit down with your legs bent and your feet flat on the ground. Hold the back of your knees with your hands. Your back should be straight and your shoulders down. While breathing out, curve your pelvis inward (so your lower back curves outward). As you breathe in again, straighten your back again, vertebra by vertebra.

Individual exercises

Pilates warm-up exercise
Exercise 1:
Warm-up exercise
Pilates exercise: Basic cat
Exercise 2:
Basic cat exercise
Pilates exercise: Back stretch
Exercise 3:
Back stretch
Pilates exercise: Power for your back
Exercise 4:
Power for your back
Pilates exercise: Strengthening your lower back
Exercise 5:
Strengthening your lower back
Pilates exercise: Shoulder bridge
Exercise 6:
Shoulder bridge
Pilates exercise: Strengthening your legs
Exercise 7:
Strengthening your legs
Pilates exercise: Twist
Exercise 8:
Twist
Pilates exercise: Side stretch
Exercise 9:
Side stretch
Pilates exercise: Stretching the shoulder girdle
Exercise 10:
Stretching the shoulder girdle
Pilates relaxation exercises
Exercise 11:
Relaxation exercises