Boost your back strength with these 3 must-try Pilates moves recommended by an instructor

Looking to improve your posture and strengthen your back? Pilates might be the solution. Rebecca Dadoun, a Pilates instructor and founder of Pilates Prescription, swears by three simple yet powerful exercises to stretch, strengthen, and stabilize your spine.

These low-impact moves are designed to counteract the effects of daily activities like sitting at a desk or hunching over your phone. Here’s everything you need to know to try them and the common mistakes you should avoid to get the most out of your Pilates practice.

1. The dart

The Pilates dart is a back extension exercise that targets your posterior chain, including the upper and lower back, glutes, and shoulders. It’s an ideal move for counteracting modern-day posture problems. Here’s how to do it:

1. Lie face down on the floor with your arms at your sides and your legs extended.
2. Rest your forehead on the floor and reach your fingertips toward your toes, drawing your shoulder blades together.
3. Lift your chest, head, and upper back away from the floor while squeezing your glutes and back muscles.
4. Press your legs and feet onto the floor for stability.
5. Pause, exhale, and lower back to the starting position.

2. Side-lying arm opener

This gentle yet effective move focuses on spinal rotation and helps open up the chest, shoulders, and upper back. It’s a feel-good exercise perfect for unwinding after a long day. Follow these steps:

1. Lie on your right side with your arms extended in front of you, palms pressed together, and knees bent.
2. Stack your hips, knees, and ankles on top of each other.
3. Slowly lift your left arm and reach behind you, allowing your torso to rotate.
4. Keep both shoulders pressed into the mat and follow your left hand with your gaze.
5. Hold the stretch before returning to the starting position, then switch sides.

If you struggle to keep both legs steady on the mat, place a pillow or cushion under your top knee for extra support.

3. Tabletop arm and leg raise

This full-body exercise enhances coordination and balance while strengthening your core, back, shoulders, and glutes. It’s a versatile move you can modify to increase difficulty as you progress. How to do it:

1. Start on all fours with your wrists under your shoulders and knees under your hips.
2. Engage your core and extend your left arm forward to shoulder height while lifting your right leg back to hip height.
3. Maintain a flat back and avoid arching or twisting.
4. Pause, return to the starting position, and switch sides.

Avoid these common Pilates mistakes

Rebecca Dadoun highlights three frequent pitfalls in Pilates: improper core engagement, incorrect breathing, and poor form. Many people fail to engage their core fully because they misunderstand what it entails. “Developing a strong core requires engaging all these components, not just the abs, and certainly not through crunches alone” she explains.

Correct breathing is also key. Focus on lateral breathing, engaging your abdominals as you exhale. Finally, pay close attention to form. For example, during the last exercise, ensure your torso remains stable and avoid arching your back into a banana shape.

These three Pilates moves offer a powerful way to strengthen your back and improve posture. Whether you’re new to this activity or looking to deepen your practice, these exercises are a great place to start. Grab a mat and give them a try!