PILATES EXERCISES FOR THE BACK CHAIN MUSCLES WITH MINIBALL - EXERCISES-PILATES
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Pilates Exercises for the Back Chain Muscles with Miniball




We tone the muscles of the posterior muscle chain with Pilates exercises.

under the right instep
  • Right leg extension by pushing miniball X 4
  • Right leg extension + left arm X 4
  • Raise right leg + left arm X 4
  • Right leg flexion + left arm extension X4 Left leg
  • Left leg extension by pushing miniball X 4
  • Left leg extension + right arm X 4
  • Raise left leg + right arm X 4
  • Left leg flexion + right arm extension X 4
  • Recovery of the child's back stretch
  • Prone position lying on the ground and Miniball between the ankles
  • Raise legs by tightening miniball X 4
  • Raise legs holding miniball + arms X 4 (Superman)
  • Combo superman + push up X 4
  • Heel squeeze miniball between the ankles X 4
  • Clam X 8
  • Swimming X 4 alternating + 8 faster pace
  • Recovery of the child's back stretch
  • Prone position resting on the elbows, Miniball under the diaphragm and extended legs
  • Lateral elbow raises X 4
  • Elbow Raises + Side Arm Extensions X 4
  • Alternating forward arm extension X 4 + 8 faster pace
  • Prone extension + chest opening X 4
  • Prone position legs and arms extended, Miniball under the hands
  • Raise legs together X 4 + swimming legs X 8
  • Final recovery back stretching position of the child
  • Miniball
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    Renina
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    Pilates Exercises for the Back Chain Muscles with Miniball. Watch the video and strengthen and lengthen the back muscles thanks to pilates by training with the mini ball