Back Support

Back Support is a classic Pilates exercise that focuses on strengthening the core muscles, improving shoulder stability and promoting better posture. This exercise primarily engages the abs, back, shoulders and hips, making it ideal for building upper body strength and increasing flexibility.

Proper Execution of Back Support

Follow these steps to perform the exercise correctly:

  1. Sit on the mat with your legs straight out in front of you and your feet hip-width apart.
  2. Place your hands flat on the mat behind you, slightly wider than your shoulders, with your fingers pointing forward or slightly outward.
  3. Engages the core muscles by pulling the navel in towards the spine.
  4. Press through the hands and heels and lift the hips up so that the body forms a straight line from head to feet.
  5. Keep the head in a neutral position or let it gently fall back if it feels comfortable.
  6. Hold the position for 5-10 seconds while breathing evenly.
  7. Slowly lower your hips back to the starting position with control.
  8. Repeat the exercise 5-8 times.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Lowered hips: Make sure the hips are lifted high enough to achieve a straight line from head to feet; avoid letting the hips hang.
  • Overstretched elbows: Keep a slight bend in the elbows to avoid overstretching and reduce stress on the joints.
  • Tension in the neck: Keep the neck relaxed and avoid pulling the head forward or letting it fall too far back.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Bend your knees and place your feet flat on the floor, hip-width apart, to reduce strain and make the exercise more accessible.
  • Advanced: Increase the challenge by lifting one leg straight up toward the ceiling while keeping your hips lifted, then switch legs.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you prepare the lift and exhale as you lift your hips up. Inhale again as you hold the position and exhale as you lower your hips back to the mat.

Video Demonstration

Watch this video for a visual guide to properly performing Back Support:

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