Beginner Pilates To Reduce Back Pain and Tone Your Body!

T-Zone activation is a crucial part of the Pilates program. The T-Zone consists of the pelvic floor muscles and the Transversus Abdominus (TA) muscle. The TA is the deepest layer of the abdominal muscles and it flattens the stomach and stabilises the spine. The pelvic floor works closely with the TA to aid in core stability and strength. Watch this video and you will learn how to activate your T-Zone. 

It is important to practice this method of breathing before you begin to exercise. This involves taking deep breaths through your nose and exhaling through your mouth. Let your ribs expand out as you breath in and keep your T-Zone activated. 

During most Pilates exercises your spine should be in a neutral position. This means that there is equal force distributed throughout the spine and you won't be straining your back by over arching it. This video will also explain imprinted spine position which is when your spine is gently pressed against the floor using your abdominals. When you have both legs raised and you are doing a more difficult exercise then you need to imprint your spine against the floor so that you don't strain your back. 

This exercise works on your T-Zone activation and strength as well as your pelvic stability. Attempt to do this exercise once in the morning and again in the evening. If you feel any pain during the exercise at all then stop and try the next days exercise. 

Lift foot works the T-Zone and oblique muscles to stabilise the pelvis and spine. It also strengthens the iliacus muscle which is located at the inner part of the thigh. 

If you feel any discomfort during this exercise at all then stop.

This exercise works your T-Zone and obliques and the aim of it is to keep a neutral spine as you straighten the leg. 

If you feel any pain during the exercise at all then stop and try the next days exercise. 

This video aims to motivate you to keep going and finish the entire video series. Pilates will help you to look, feel and perform better! So keep getting through each day so that you can see the many benefits. :) 

Lift and extend is primarily for the T-Zone and oblique muscles. This will help to stablilise the pelvis and lower back when activated properly. Activating the iliacus muscle at the front of the thigh (the inner muscle) is also important. If you feel any pain during this exercise then stop and try the next days exercise. 

Here are 3 of my favourite back stretches. Only stretch as far as you can go without feeling any pain. 

This exercise is good for the following:

• Working the T-Zone and obliques for multidirectional pelvic stability. 
• Hip flexor and adductor strength.
• Improve hip mobility. 

If you feel any pain during the exercise at all then stop and try the next days exercise. 

Abdominal curls work the abdominal muscles which isn't surprising. Don't forget to flatten and scoop your abdominals in and don't let your stomach rise up. 

Again, if you feel pain during this exercise you must stop and try something else. 

This works the abdominals and the obliques. If your neck is straining then try and relax it. 

Keep your T-Zone on and don't arch your lower back. If there is pain then stop straight away. 

It is tempting to want a 'quick fix' to reduce your back pain. Unfortunately the reasons why we have back pain are complicated which is why it is so common and debilitating. The answer to reducing your pain is to never give up and to try many different strategies. 

Don't forget to keep your spine imprinted throughout this exercise. It works all of the abdominal muscles. 

If you feel any pain during the exercise at all then stop and try the next days exercise. 

I like this exercise as it strengthens the abdominals (especially the obliques) and it works on spinal mobility. Be careful with this exercise if you have a current disc bulge that is sore. Only do a small movement at first and make sure that you have no pain during or after the exercise. 

If you are going well and have minimal back pain follow the exercises on this video. It is a summary of my 3 favourite abdominal exercise for you to do again. I hope you enjoy a slightly harder session. :) 

The clam exercise is for the buttocks muscles particularly the glut medius. One of its main jobs is to stabilise the pelvis which is really important for preventing strain on the back too. If you get hip pain with this exercise then try decreasing the range of movement. If the pain persists then stop the exercise. 

Clam kickout is slightly harder than the previous exercise but it still mainly works the glut medius muscle. You should feel a slight ache in the gluts as you do the exercise but no sharp pain. 

Again this exercise works the buttocks muscles. Make sure you keep your T-Zone on throughout it and only do a small movement so that your pelvis remains stable. Keep your waist lifted up too. If you feel sharp pain anywhere then stop immediately. 

Inner thigh lift works the muscles of the inner leg which are called the adductors. Don't forget to keep your T-Zone on and your pelvis must remain still. Start with a very small movement at first and if you feel pain then stop. 

You are currently in the middle of the leg exercise program which is why this video is placed here. By stretching out your leg muscles you should feel stronger and more flexible overall. Take it easy when stretching and stop if you feel any pain. Repeat this video twice to get the maximum benefits. 

This exercise works the buttocks especially the gluteus maximus muscle. Its role is to extend the hip and if you want a firm butt this exercise will help you to do this. :) 

The pelvic curl is great as it really works a number of muscles and helps with spinal mobility. The main muscle groups that need to be activated throughout are the hamstrings, buttocks and abdominals. Do it slowly at first and if you have any pain don't go all the way up, or stop if there is pain throughout the pelvic raise. 

This is another buttocks exercise but it specifically works the gluteus minimus muscle. Maintain a neutral spine, keep the T-Zone on and don't collapse into your waist. 

This is a great exercise for improving your posture and to help you keep your shoulder blades back and down. Make sure that your abdominals stay tight and don't arch the lower back. 

Here are my favourite 3 leg strengthening exercises. If you are feeling good and have minimal back pain gives these a go today. Keep going...you are doing really well!! :) 

This exercise is a great for your posture and works the spinal extensors, lower trapezius, gluteal muscles and hamstrings. Make sure you keep your T-Zone on and pelvis stable. Only lift up a small amount to start with and do it slowly.

Plank works your shoulders, chest and abdominals all at the same time. It is great for scapular stability and strengthens your whole body. 

These upper body stretches are important for improving your posture and decreasing back pain. 

This is a full workout for your entire body. I have included my favourite exercises to strengthen your core muscles, gluteals and postural muscles. You should try to do this program a few times a week to maintain your progress and keep your body strong. This will allow you to be more active in your life and prevent back pain. 

I have compiled my favourite back stretches for you to try. Make sure that you only stretch gently at first and don't force it to the point of pain or discomfort. You should feel a light stretch in the joints and muscles while performing each stretch. 

Well-done for finishing this course! I really hope you enjoyed it. Please send me any feedback that you might have or write a review. 

For more back care tips follow me on Facebook at https://www.facebook.com/spinehealthprogram/ or Instagram @fleurchiro. 

Keep investing in your health and gaining the many benefits, you won't regret it! :) 

This video goes through a series of leg exercises from my new course- Tropical Island Pilates Resistance bands. Use a long and short band if possible.