Taking Care of Your Back Side

by pilates32 on January 16, 2012

For many people, their reasons for following a Pilates system of exercise is because they have heard about all the wondrous things it can do to flatten their stomachs and reveal their abs. Our primary goal for starting any fitness regime is to look better then we are now and possibly conform to an image that we believe portrays health, strength, vibrancy and all things good looking.

In pursuit of such a look, many people start focusing on what they can see rather than what they can’t. They train their abdominals using a vast array of crunches and sit-up routines that they read about in a some monthly magazine. Its feels to them as if they are doing the right thing. But in so many ways they are not.

When we over train our abdominals by doing so many sit-ups and crunches we almost isolate the rectus abdominus, the sheet of muscles that runs down the anterior plane of the spine, from the rest of the body. It begins to lose coordination with other core muscles that it was designed to work in union with. As a results the abdominals become tight and begins to pull our posture and pelvic alignment out of what is optimum, setting us up for big injury problems later on down the road. As a further result, the lower and upper back muscles are weak in relation the the front muscles, leaving them too long and too weak to do what they were designed to.

Reshaping your body using Pilates, a phrase I have used many times here on Pilates 32, is about much more than just training the muscles we want to see more of. Pilates is concerned more with just how much of a six pack you have. It seeks to train core muscles in unity with each other, developing a strong back as well as a strong stomach. This not only improves our posture, but also improves stability and strength in the body as a whole.

Pilates take care of your back side as well as you front. It succeeds to help you look the way you want to because of this very fact. When following a Pilates 32 tutorial you will soon realise that each session dedicates a certain amount of time to training your lower back and thoracic spine, many of these exercises are performed lying prone on the front. Performing back extension exercises such as swimming and swan dives, strengthens the lumbar region whilst maintaining strong pelvic position. Some exercises in particular will also activate the upper back, squeezing the trapezius and rhomboid muscles to help prevent hunched shoulders and internal rotation at the humerus (the arm bone). Exercises such as the “lying dart” and “ITY sequence” are very effective at achieving this. Exercises such as shoulder bridges and glute raises also train our lower back and the back of our legs. so if your looking to train your butt muscles, this is the perfect.

The sound of these exercises may seem quite daunting, but I promise they aren’t difficult at all. By doing them several times a week in conjunction with the other Pilates exercises, you will see big results in regards to weight loss, increased tone and strength. In simple terms, you will reshape your body completely.

What ever it is you decide to do, make sure you take care of your back side as well as your front. Otherwise your see problems further on that take some time to reverse.

Hope this helps with wherever you are in life.

Stay strong!


P.S Whatever you choose to do, make sure it works for you. I’d love to hear your feedback below, so be sure to comment. Be sure to sign up and receive all the cool stuff we have to offer and check out the Pilates 32 System too.

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