Traditionally used as a warm-up, this move is “primarily a breathing exercise to strengthen and challenge your breathing capacity, control, and endurance,” says Cassandra Cotta, a certified Pilates instructor and founder of Pilates People in New York City.
But this no-equipment-required full-body workout strengthens your core, legs, and arms while also improving your posture and spinal stability. Oh, and cardio too.
Here's how to top off this two-minute core-igniting exercise at your next Pilates session.
How to Perform Pilates Back with Perfect Form Every Time
- Lie on your back with your knees bent and your feet flat on the floor.
- Extend your arms from shoulder height to the ceiling with your palms facing down.
- Keeping your legs together, use your core to lift your legs into a tabletop position, lifting your feet off the mat, placing your knees over your ankles and your ankles aligned with your knees at a 90-degree angle.
- Extend your arms toward your legs and extend your legs diagonally about 45 degrees long, bending your head, neck, and chest into a “crunch” position. If your lower back feels tight, Cotta recommends lifting your legs a little higher and returning them to a tabletop position, or lowering them to the floor.
- Straighten your wrists and fingers and begin pumping your arms up and down in quick, short movements, inhaling for 5 seconds and exhaling for 5 seconds.
- Repeat the breathing pattern 10 times to reach 100.
- Place your head, neck, and shoulders on the floor and bend your knees back to the tabletop position. Or, hug your knees to your chest for a recovery stretch.
What muscles does the Pilates bag work on?
Pilates backs typically start a session, but can also be performed as a standalone core exercise.
According to Cotta, this exercise targets several muscles in your midsection, including the transverse abdominis, rectus abdominis, and internal and external obliques. Arm pumps work your triceps, while straight-legged poses target your inner thighs, quadriceps, hip flexors, and glutes.
“When you put all of these movements together, this is one of the rare cardiovascular exercises in traditional Pilates standards,” says Cotta.
The biggest advantage of Pilates bag
There's a reason this core-burning exercise is essential in any type of Pilates class.
1. Increases core strength.
“A weak core can put pressure on the spine, leading to poor posture and back pain,” says Kali Arnold, MD, certified Pilates instructor and owner of Sati Yoga & Wellness in Atlanta.
By targeting and strengthening the deep abdominal muscles, Pilates Back builds core strength that reduces stress on joints, ligaments and tendons during everyday exercise, preventing injury.
2. Improve spinal alignment and posture.
Did you sit up straighter while reading this? That's right. There is hope even for chronically lazy people. The bag reverses the effects of the dreaded “tech neck,” the tension and discomfort in the shoulders and upper body that causes it to arch forward over the screen.
These movements “increase the strength of your abdominal and back muscles, creating a strong internal corset that protects your spine and improves alignment,” says Dr. Arnold. result? Your posture will improve even after you get off the mat.
3. Improves breathing control.
Due to stress, anxiety, or sheer work, most of us are unaware of our breathing during the day. The specific breathing pattern of the Pilates bag “delivers oxygen to tissues and improves breathing control, which calms the nervous system and reduces stress,” says Dr. Arnold.
This breathing control also provides better performance and control during other physical activities, such as running or weight lifting.
“No pain in 100 Pilates workouts is a good thing and actually means more gains.” —Cassandra Cotta, Certified Pilates Instructor
Modifications to make the Pilates bag easier or more difficult
Lifting your head off the mat and extending your legs at a 45-degree angle is the most traditional version of this exercise, but here are a few variations that provide the same core burn.
1. Head-down Pilates 100
If you feel your neck straining in the classic pose, lower your neck to the mat. You can also add a towel or blanket behind your head for additional comfort and support.
- Lie flat on your back with your knees bent and your feet flat on the mat. Lower your head or place a towel or blanket under your neck for support.
- Extend your arms from shoulder height to the ceiling with your palms facing down.
- Keeping your legs together, use your core to lift your legs to a tabletop position or a 90-degree angle.
- Straighten your arms and extend them toward your legs, extending them at a 45-degree angle.
- Inhale for 5 seconds and exhale for 5 seconds, pumping your arms up and down vigorously.
- Repeat 10 times until you reach 100.
- Bend your knees back onto the table and relax.
2. Pilates bag with feet on the floor
Dr. Arnold recommends this variation for people with back problems or tight hip flexors.
- Lie on your back with your knees bent and your feet pressed firmly into the ground.
- Extend your arms from shoulder height to the ceiling with your palms facing down.
- Lift your head, neck, and chest off the floor while extending your arms to the other side of the room.
- Straighten your arms and wrists and pump your arms up and down, inhaling for 5 seconds and exhaling for 5 seconds.
- Repeat 10 times until you reach 100.
- Place your head down on the mat and relax.
3. Pilates bag using props
Want to increase the intensity? Place a small Pilates ball or ring between your ankles, “which engages the inner thigh adductors and deep pelvic floor muscles,” says Dr. Arnold. You can also hold small weights or a Pilates fitness ball in each hand for an added upper body workout.
- Lie on your back with your knees bent and your feet pressed firmly into the ground.
- Holding weights in your hands with your palms facing down, extend your arms up to the ceiling at shoulder height.
- Use your core to lift your head, neck, and chest off the floor while extending your arms to the other side of the room.
- Extend your legs up to the ceiling, then lower them to 45 degrees and tighten the supports evenly on both sides.
- Straighten your arms and wrists and pump your arms up and down, inhaling for 5 seconds and exhaling for 5 seconds. Pulse the prop on each beat to strengthen your legs and core.
- Repeat 10 times until you reach 100.
- Adjust your head and legs to lower them back onto the mat.
4. Pilates bag with legs down
The lower your legs are, the more you'll feel the burn in your core, says Cotta. But be careful not to go too low and strain your lower back or arch it off the mat.
- Lie on your back with your knees bent and your feet flat on the floor.
- Extend your arms from shoulder height to the ceiling with your palms facing down.
- Use your core to lift your head, neck, and chest off the floor while extending your arms to the other side of the room.
- Extend your legs up to the ceiling, then lower them as much as possible without arching your back.
- Straighten your arms and wrists and pump your arms up and down, inhaling for 5 seconds and exhaling for 5 seconds.
- Repeat 10 times until you reach 100.
- Lower your head and legs back to the starting position and relax.
Common Mistakes to Avoid
Between swinging your arms, lifting your head, and directing your breathing, 100 Pilates moves are intense and complex. This applies even to people with a lot of Pilates experience.
Dr. Arnold says some people experience neck strain due to poor abdominal alignment or activation during exercise. If this is you, I recommend lifting your shoulder blades off the mat and slightly pulling your chin toward your chest to relieve pressure on your neck while engaging your core. If your neck still feels tense, you may want to keep your head down or support it with a towel or other prop.
The correct breathing technique of the movement can stumble even a beginner. This is especially true when pumping your arms and lifting your legs and head.
“Some people who are new to exercise will take short breaths, hold them, and then exhale quickly,” says Dr. Arnold. “Remember to inhale for at least five counts and exhale for at least five counts. Your breathing pattern is very important for oxygenating your tissues and engaging your transversus abdominis.”
Cotta says that although it won't cause pain, flapping your arms with your elbows or wrists bent takes some of the intensity out of the exercise, so remember to keep your arms straight from your shoulder blades to your fingertips to get the most out of the exercise. responsibility.
Safety tips to keep in mind
As with any exercise, if you feel pain or tension while doing the Pilates back, it is important to reduce the intensity or modify the movement.
“If you have lower back pain, it may mean your legs are too low in extension and your lumbar spine is off the floor,” says Cotta. Her easy fix is to move your legs to a more supportive position, such as on a table or on the floor.
You can also avoid neck strain by pointing your chin toward your chest rather than pointing toward the ceiling or resting your head on a mat or support.
But the most comfortable position varies from person to person, so it's best to choose the variation that works best for you, Cotta says.
“When it comes to the Pilates bag, no pain is a good thing and actually means more gain,” she says.