5 Pilates Exercises To Strengthen Your Back & Improve Your Arabesque

We love pilates here at Move Dance, it's a great way to improve your muscle strength and flexibility which is why it's so popular amongst dancers! Many exercises in pilates can benefit your dance technique, we have put together pilates exercies for lower back strengthening to help you achieve that perfect arabesque line!

The dart

The dart is a simple and effective pilates exercise for lower back strengthening. 

Start by lying on your front with your arms by your side.

Engage your core inhale to prepare then as you exhale lift your head and feet off the mat.

Keep your pelvic floor anchored to the floor, engaging your glutes and legs.

Bring your shoulder blades down into your back pockets.

Pause at the top, inhale and then exhale to lower back down again.

Leg in & outs

Start lying on your front, with your head gently placed on your hands.

Keep your spine neutral and engage your core by drawing your belly button to your spine.

Inhale to prepare and as you exhale squeeze your glutes and lift your head up.

Make sure your head and eyeline is in alignment with your spine.

Inhale and hold then exhale to lower.

Swimming

Swimming is fab pilates exercise to strengthen lower back. Lying on your front, stretch your arms straight overhead, keeping your shoulder blades settled in your back and your shoulders away from your ears.

Your arms and legs should both be extended.

Inhale as you lift your head off the floor, and extend your spine making sure to engage your core and squeeze your glutes.

As you exhale lower your right arm and left leg at the same time then alternate left arm/right leg.

.Making sure to keep the same breath pattern, inhaling to prepare and exhaling as you move.  

Prone press

Start by lying on your stomach with your forehead hovering above the mat and place your arms in a capital E position.

Inhale to prepare as you exhale, engage your glutes, extend your spine and lift your head off the floor.

Inhale to hold and exhale to lower back down.

Make sure you maintain that capital E shape with your arms.

Leg pull

The last pilates exercises for back strengthening is the leg pull. Start sitting on your mat with your hands underneath your shoulders and arms and legs extended. Ideally keep your fingers facing your feet.

Inhale to prepare and as you exhale lift your pelvis up to the ceiling.

Inhale at the top then exhale as you lift one leg up, lower the leg then repeat with the other leg.

Inhale then exhale out as you lower down.

There are our favourite pilates exercises to strengthen your lower back. Watch our reel on Instagram for the full pilates excercises for lower back strengthening on @movedancewear.

Get the pilates and barre look for class; find dance leotards, ballet tights and ballet shoes.

You can find more fab workouts here: Saskia's Summer Ballet Core Workout and Saskia's Go To Abdominal Routine To Strengthen Your Core

The Move Dance Team xx

17/10/23