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The Beginner's Guide to Pilates

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Upper back, shoulder, and abdominal muscles are key for proper posture. One of the most effective way to strengthen and stabilize these muscles is to challenge their endurance in less stable positions.

The following exercise can be conducted in sets of 3 to 4 repetitions:

1. Kneel on your hands and knees, with your knees underneathe your hips, and your hands underneathe your shoulders. Keep your spine level with the floor.
2. While breathing out, draw up your abdominal muscles and slowly curve your lower back. Try to round your back as much as possible in a convex and rounded shape. When your back is fully rounded, drop your head downwards slightly.
3. While inhaling, expand your ribs.
4. While exhaling, lift your tailbone upwards to allow your lower back to flatten. Gradually return your spine to a neutral position and look up slightly. Keep your stomach and pelvic floor muscles lifted during this entire step.
5. Inhale and repeat.

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