Strengthen your lower back
Program 2
Overview
WHAT IT DOES
Improves strength and flexibility through short, targeted, resistance-band exercises to further fortify against lower back pain.
- Reduce stress on your lower back in a safe and effective way.
- Enjoy having less lower back pain flare-ups so you can age better and live a life you love.
- Have fun at home using resistance bands that are cheap, easy to use and portable.
PROVIDES
Exercises
ABOUT
15 videos in 7 sets
124 mins total
FREE first week
preview below
Introduction
FOCUS
Fundamentals of pilates.
PROVIDES
Pilates basics
NEEDS
Just you
4 mins
FOCUS
Equipment required.
PROVIDES
Pilates basics
NEEDS
Just you
4 mins
FOCUS
Fundamentals of pilates.
PROVIDES
Pilates basics
NEEDS
Just you
4 mins
FOCUS
Equipment required.
PROVIDES
Pilates basics
NEEDS
Just you
5.5 mins
Week 1
FOCUS
In this leg strengthening video you will be performing several Pilates exercises with a short band which will help to strengthen the buttocks and inner thigh muscles. They are called the clam, side leg raise and pelvic curl with openings.
PROVIDES
Exercises
NEEDS
Mat or towel Resistance band
14.2 mins
FOCUS
Leg stretches
PROVIDES
Exercises
NEEDS
Mat or towel Resistance band
6.3 mins
FOCUS
In this leg strengthening video you will be performing several Pilates exercises with a short band which will help to strengthen the buttocks and inner thigh muscles. They are called the clam, side leg raise and pelvic curl with openings.
PROVIDES
Exercises
NEEDS
Mat or towel Resistance band
14.2 mins
FOCUS
Leg stretches.
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
6.2 mins
Week 2- To access these videos purchase the full program.
FOCUS
In this back strengthening video you will be performing these Pilates exercises with a long band which will help to strengthen the back and shoulder blade muscles- lower traps activation, external rotation and rowing.
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
8 mins
FOCUS
Back stretches.
PROVIDES
Exercises
NEEDS
Mat or towel
5 mins
FOCUS
In this back strengthening video you will be performing these Pilates exercises with a long band which will help to strengthen the back and shoulder blade muscles- lower traps activation, external rotation and rowing.
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
8 mins total
FOCUS
Back stretches.
PROVIDES
Exercises
NEEDS
Mat or towel
5 mins
Week 3
FOCUS
In this upper body strengthening video you will need a long band. These are your exercises as described in the video- biceps curl, triceps extension, hug a tree and external rotation.
PROVIDES
Exercises
NEEDS
Resistance band
15 mins
FOCUS
Upper body stretches.
PROVIDES
Exercises
NEEDS
Just you
7 mins
FOCUS
In this upper body strengthening video you will need a long band. These are your exercises as described in the video- biceps curl, triceps extension, hug a tree and external rotation.
PROVIDES
Exercises
NEEDS
Resistance band
15 mins
FOCUS
Upper body stretches.
PROVIDES
Exercises
NEEDS
Just you
7 mins
week 4
FOCUS
In this core strength video you will be doing these exercises which strengthen the abdominal muscles mainly- Lift foot (no band), leg circles (long band), abdominal curl (no band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
11.4 mins
FOCUS
In this core strength video you will be doing these exercises which strengthen the abdominal muscles mainly- Lift foot (no band), leg circles (long band), abdominal curl (no band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
11.4 mins
Week 5
FOCUS
This leg strengthening video works your buttocks, quadriceps and hamstring muscles. Your exercises are called lunges (long band), crab walking (short or long band) and squats (short band).
PROVIDES
Exercises
NEEDS
Resistance band
8 mins
FOCUS
Leg stretches.
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
6.3 mins
FOCUS
This leg strengthening video works your buttocks, quadriceps and hamstring muscles. Your exercises are called lunges (long band), crab walking (short or long band) and squats (short band).
PROVIDES
Exercises
NEEDS
Resistance band
8 mins
FOCUS
Leg stretches.
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
6.3 mins total
Week 6
FOCUS
In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and core muscle- plank with push-up (no band), hug a tree (long band) and arrow (long band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
8 mins
FOCUS
Upper body stretches.
PROVIDES
Exercises
NEEDS
Resistance band
7 mins
FOCUS
In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and core muscle- plank with push-up (no band), hug a tree (long band) and arrow (long band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
8 mins
FOCUS
Upper body stretches.
PROVIDES
Exercises
NEEDS
Resistance band
7 mins
Week 7
FOCUS
In this core strength video you will be performing these Pilates exercises-abdominal curl, oblique curl and bicycles legs (long band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
10.5 mins
FOCUS
These exercises do not involve the bands but it’s important to strengthen the intrinsic muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run.
PROVIDES
Exercises
NEEDS
Just you
9 mins
FOCUS
In this core strength video you will be performing these Pilates exercises-abdominal curl, oblique curl and bicycles legs (long band).
PROVIDES
Exercises
NEEDS
Mat or towel
Resistance band
10.5 mins
FOCUS
These exercises do not involve the bands but it’s important to strengthen the intrinsic muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run.
PROVIDES
Exercises
NEEDS
Just you
9 mins
Program 3