BACK Challenge

This full-body session mobilizes your spine and strengthens your back muscles.

Great workout

For the roll up-roll down, lean forward while pulling your belly button to your spine to keep your core engaged. During the entire session, make sure you are controlling your movements and transitioning smoothly.

You may consider taking a few Pilates breaths at any time in the workout to improve your lateral breathing and ensure you are using good posture throughout the day.

PLEASE NOTE: These introductory exercises are not recommended for people that have an excessive lumbar curve.

Back pain is a common symptom that affects most of us. To combat it, we have selected 4 effective exercises that will help you strengthen the muscles in your lower back. These simple moves can save you from a lifetime of chronic pain, don't skip them!

Both simple and effective, you can easily do them at home.
Stay comfortable while exercising by using a mat during the floor movements.
To experience their full benefits, do these exercises 2 to 3 times a week.

Instructions:
- Do these exercises in a circuit.
- Complete the circuit 4 times.
- Do each exercise for 40 seconds and rest for 30 seconds between each one
- Finish your workout with 3 minutes of stretching

These introductory exercises are not recommended for people that have an excessive lumbar curve. If in doubt, don't hesitate to ask your doctor for advice.

We've just demonstrated 4 exercises that effectively strengthen and stretch your lower back muscles. If you wish to continue this regimen and exercise regularly, you may consider getting a Roman chair, a fitness machine designed to strengthen the lower back.

The first workout in your program will help you become conscious of your alignment and improve your upper body mobility. The workout aims to improve your overall well being and muscle tone.

Pay attention to your technique and breathing. Throughout the workout, you should breathe in through your nose and exhale out your mouth. With each breath, open your thoracic cage by pushing your ribs out without raising your shoulders or chest. When exhaling, close the thoracic cage by bringing your belly button as close to your spine as possible. Your lungs inflate like two balloons. Close your eyes, take a few pilates breaths, and feel your breathing from the inside. You should always try to practise pilates breathing during the exercises. Great workout.

Use the cooldown to take stock of what you're feeling and how your body feels after the workout. Do you feel an increased sense of well-being? Do you have any muscle tension? If so, remember to stretch again and be sure to relax any unnecessary muscular tension during your next workout. Take your time and value quality over quantity.

This is a 28-minute stretching workout.

It will improve your overall mobility and prevent your muscles and joints from compensating, as this can lead to soreness and even injury.

Grab a towel or strap to complete certain movements.

Great workout

We'll guide you through thirty minutes of stretches so you can just enjoy the workout.
Breathe deeply and calmly and relax while respecting your own limitations.

Well done! This is a good stretching workout to relieve muscular and joint tension.

This workout aims to improve your full-body mobility.
The goal is to work your upper body and lower body simultaneously. You should focus on coordination and pay special attention to your centring. At the end of the workout, you will feel better physically and you'll experience a better range of motion and a relaxed posterior chain.

Your back will thank you :)
Great workout!

During the different exercises, be sure to keep a neutral position and engage your core. During transitions, simply relax your muscles to recover. Return to a neutral position and engage your core before starting each new Pilates exercise.

This workout will engage your entire body. Stand up with your legs pelvis-width apart. Arms hanging at your sides. Close your eyes and observe your posture. Be conscious of what you're feeling throughout the workout. You are refreshed and your posture has improved. Then start walking slowly or doing arm or shoulder circles. Notice your improved flexibility. You are refreshed and stretched. Congrats

This is the last workout in the challenge.
It is a bit longer than the other workouts because it includes more exercises.

Take advantage of it!
Great workout.

During the different exercises, be sure to keep a neutral position and engage your core. During transitions, simply relax your muscles to recover. Return to a neutral position and engage your core before starting each new Pilates exercise.

This workout will engage your entire body. Stand up with your legs pelvis-width apart. Arms hanging at your sides. Close your eyes and observe your posture. Be conscious of what you're feeling throughout the workout. You are refreshed and your posture has improved. Then start walking slowly or doing arm or shoulder circles. Notice your improved flexibility. You are refreshed and stretched. Congrats