Back and Leg Extensions with the Pilates Band

This is an advanced exercise for strengthening the back and glute muscles.
1 Lie face down on an exercise mat or on the floor. Your hands should be in the pockets of the Pilates band and the Pilates band should be over your buttocks. 2 Exhale and lift your legs and upper body off of the floor while lifting your arms up toward the ceiling.

Hold this position for 2-3 seconds, then inhale and slowly lower yourself back to the floor. Repeat 3-5 times.

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Back, Back: Lower, Back: Middle, Back: Upper, Buttocks, Core, Hamstrings, Neck, Shoulder: Rear, Trapezius: Lower, Trapezius: Middle, Trapezius: Upper

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Glute Exercise with the Pilates Ball

A great exercise for toning the glutes (buttocks).
1 Lie on your tummy on an exercise mat or on the floor. Place a Pilates ball between your ankles and place your forehead on your hands. Bend your knees approximately 90 degrees. 2 Pull your belly button toward your spine to engage your core. Squeeze your glutes and push the soles of your feet toward the ceiling, lifting your knees slightly off the mat. Avoid letting your low back arch excessively.

Repeat 8-12 times, rest, then repeat the exercise if desired.

Fitness.com can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision. Back To Exercises

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Bridges on the Pilates Ball

A simple exercise for building buttocks/glute strength.
1 Lie on your back on the floor or on a yoga mat. Place your feet on top of the Pilates ball, bending your knees to approximately 90 degrees. Your arms should be resting out to the sides. 2 Exhale and push into your heels to lift your buttocks off of the floor. Keep your core engaged at all times and avoid overarching your low back and also avoid shrugging your shoulders. Inhale and slowly lower your buttocks back to the floor, trying to keep your glutes engaged the whole way down.

Repeat 8-12 times, rest, then repeat the entire exercise if desired.

Fitness.com can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision. Back To Exercises

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Chest and Shoulder Exercise with the Pilates Circle

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Exercise: Back and Leg Extensions with the Pilates Band

This is an advanced exercise for strengthening the back and glute muscles.
1 Lie face down on an exercise mat or on the floor. Your hands should be in the pockets of the Pilates band and the Pilates band should be over your buttocks. 2 Exhale and lift your legs and upper body off of the floor while lifting your arms up toward the ceiling.

Hold this position for 2-3 seconds, then inhale and slowly lower yourself back to the floor. Repeat 3-5 times.

Add To Workout
Back, Back: Lower, Back: Middle, Back: Upper, Buttocks, Core, Hamstrings, Neck, Shoulder: Rear, Trapezius: Lower, Trapezius: Middle, Trapezius: Upper

Fitness.com can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision. Back To Exercises

View the original article here