{"id":4248,"date":"2024-12-30T11:00:05","date_gmt":"2024-12-30T16:00:05","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=4248"},"modified":"2024-12-27T06:41:01","modified_gmt":"2024-12-27T11:41:01","slug":"boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/","title":{"rendered":"Boost your back strength with these 3 must-try Pilates moves recommended by an instructor"},"content":{"rendered":"<p>Looking to improve your posture and strengthen your back? Pilates might be the solution. Rebecca Dadoun, a Pilates instructor and founder of <a href=\"https:\/\/www.pilates-prescription.com\/about\" target=\"_blank\" rel=\"noopener\"><strong>Pilates Prescription<\/strong><\/a>, swears by <strong>three simple yet powerful exercises to stretch, strengthen, and stabilize your spine<\/strong>.<\/p>\n<p>These low-impact moves are designed to counteract the effects of daily activities like sitting at a desk or hunching over your phone. Here&#8217;s everything you need to know to try them and the <strong>common mistakes you should avoid<\/strong> to get the most out of your Pilates practice.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/#1_The_dart\" >1. The dart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/#2_Side-lying_arm_opener\" >2. Side-lying arm opener<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/#3_Tabletop_arm_and_leg_raise\" >3. Tabletop arm and leg raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/#Avoid_these_common_Pilates_mistakes\" >Avoid these common Pilates mistakes<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_The_dart\"><\/span>1. The dart<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The Pilates dart is a back extension exercise that targets your posterior chain, including the <strong>upper and lower back, glutes, and shoulders<\/strong>. It&#8217;s an ideal move for counteracting modern-day posture problems. Here&#8217;s how to do it:<\/p>\n<ol>\n<li><strong>Lie face down<\/strong> on the floor with your arms at your sides and your legs extended.<\/li>\n<li>Rest your forehead on the floor and <strong>reach your fingertips toward your toes<\/strong>, drawing your shoulder blades together.<\/li>\n<li><strong>Lift your chest, head, and upper back<\/strong> away from the floor while squeezing your glutes and back muscles.<\/li>\n<li><strong>Press your legs and feet<\/strong> onto the floor for stability.<\/li>\n<li>Pause, exhale, and lower back to the starting position.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Side-lying_arm_opener\"><\/span>2. Side-lying arm opener<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This gentle yet effective move focuses on spinal rotation and helps <strong>open up the chest, shoulders, and upper back<\/strong>. It&#8217;s a feel-good exercise perfect for unwinding after a long day. Follow these steps:<\/p>\n<ol>\n<li><strong>Lie on your right side with your arms extended<\/strong> in front of you, palms pressed together, and knees bent.<\/li>\n<li>Stack your hips, knees, and ankles on top of each other.<\/li>\n<li>Slowly <strong>lift your left arm and reach behind you<\/strong>, allowing your torso to rotate.<\/li>\n<li>Keep both shoulders pressed into the mat and follow your left hand with your gaze.<\/li>\n<li><strong>Hold the stretch<\/strong> before returning to the starting position, then switch sides.<\/li>\n<\/ol>\n<p>If you struggle to keep both legs steady on the mat, place a pillow or cushion under your top knee for extra support.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Tabletop_arm_and_leg_raise\"><\/span>3. Tabletop arm and leg raise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This full-body exercise enhances coordination and balance while <strong>strengthening your core, back, shoulders, and glutes<\/strong>. It&#8217;s a versatile move you can modify to increase difficulty as you progress. How to do it:<\/p>\n<ol>\n<li><strong>Start on all fours<\/strong> with your wrists under your shoulders and knees under your hips.<\/li>\n<li>Engage your core and <strong>extend your left arm<\/strong> forward to shoulder height while <strong>lifting your right leg<\/strong> back to hip height.<\/li>\n<li>Maintain a flat back and avoid arching or twisting.<\/li>\n<li>Pause, return to the starting position, and switch sides.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Avoid_these_common_Pilates_mistakes\"><\/span>Avoid these common Pilates mistakes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Rebecca Dadoun highlights three frequent pitfalls in Pilates: <strong>improper core engagement, incorrect breathing, and poor form<\/strong>. Many people fail to engage their core fully because they misunderstand what it entails. &#8220;Developing a strong core requires <strong>engaging all these components<\/strong>, not just the abs, and certainly not through crunches alone&#8221; she explains.<\/p>\n<p>Correct breathing is also key. Focus on lateral breathing, <strong>engaging your abdominals as you exhale<\/strong>. Finally, <strong>pay close attention to form<\/strong>. For example, during the last exercise, ensure your torso remains stable and avoid arching your back into a banana shape.<\/p>\n<p>These three Pilates moves offer a powerful way to <strong>strengthen your back and improve posture<\/strong>. Whether you&#8217;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!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230; <a title=\"Boost your back strength with these 3 must-try Pilates moves recommended by an instructor\" class=\"read-more\" href=\"https:\/\/okdiario.com\/metabolic\/en\/sports\/training\/boost-your-back-strength-with-these-3-must-try-pilates-moves-recommended-by-an-instructor-4248\/\" aria-label=\"Read more about Boost your back strength with these 3 must-try Pilates moves recommended by an instructor\">Read more<\/a><\/p>\n","protected":false},"author":4,"featured_media":4250,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"class_list":["post-4248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4248","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=4248"}],"version-history":[{"count":1,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4248\/revisions"}],"predecessor-version":[{"id":4251,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4248\/revisions\/4251"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media\/4250"}],"wp:attachment":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media?parent=4248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/categories?post=4248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/tags?post=4248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}