A Gentle Pilates Workout to Strengthen Your Core & Back | Fitness

Use this easy Pilates workout to strengthen your core, reverse poor posture, and erase back pain.

Many of us work long hours sitting at a desk every day. Between poor computer ergonomics and forgetting to keep our core engaged and our shoulders back, it is no wonder that back pain was the most common health complaint in U.S. adults during a 2017 study. (1)

A strong core is essential to combating poor posture and preventing back pain. These muscles include the pelvic floor, diaphragm, abdominal muscles, some of the back muscles, and the gluteus maximus.

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Pilates is a great way to reverse the negative side effects of poor posture and back pain since almost all Pilates moves target the core. Most Pilates exercises can be modified for beginners, making them accessible even if you’re new to this form of exercise. These gentle moves will help strengthen your abdominal muscles, stretch and strengthen your back muscles, and improve overall awareness of your posture throughout your day.

Gentle Pilates Workout for Core and Back

The Hundred | 100 reps

Get your blood pumping, warm up your core, and strengthen your deep ab muscles and pelvic floor.

Rolling Like A Ball | 10 reps

Give yourself a feel-good back massage while strengthening the core.

Single Leg Stretch | 5 reps per side

Train the abdominals to support and stabilize the pelvis while the arms and legs are in motion.

Double Leg Stretch | 10 reps

Strengthen the abs and stabilize the pelvis to protect the lower back.

Crisscross | 5 reps per side

Strengthen your obliques and deep core muscles.

Shoulder Bridge | 10 reps per side

Prevent back pain by strengthening the lower back, pelvic floor, abdominals, and hamstrings while also creating stability in the pelvis.

Single Leg Circles | 10 reps per side

Gently strengthen the abs and hip flexors to create stability in the core.

Saw | 5 reps per side

Strengthen the core while also releasing tightness in the lower back, shoulders, and hamstrings.

(Your Next Workout: 7 Core Exercises to Ease Back Pain)