{"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":"2024-12-30T11:00:05","modified_gmt":"2024-12-30T16:00:05","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":"

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

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<\/strong> to get the most out of your Pilates practice.<\/p>\n

1. The dart<\/h2>\n

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

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

    2. Side-lying arm opener<\/h2>\n

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

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

      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

      3. Tabletop arm and leg raise<\/h2>\n

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

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

        Avoid these common Pilates mistakes<\/h2>\n

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

        Correct breathing is also key. Focus on lateral breathing, engaging your abdominals as you exhale<\/strong>. Finally, 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

        These three Pilates moves offer a powerful way to strengthen your back and improve posture<\/strong>. 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!<\/p>\n","protected":false},"excerpt":{"rendered":"

        Looking to improve your posture and strengthen your back? Pilates might be the solution. Rebecca Dadoun, a Pilates instructor and … <\/p>\n

        Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":4250,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":["post-4248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","resize-featured-image"],"_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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=4248"}],"version-history":[{"count":0,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4248\/revisions"}],"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}]}}