17-Minute Pilates Core for Back Pain Prevention
This Move-For-Joy session is a pilates based workout designed to stabilize your core & your spine helping to reduce & prevent lower back pain. You can do this as often as you’d like. Do the whole thing on longer days or the 1st half or 2nd half only on days you have less time. This is an especially good Move for Joy session if you sit a lot during the day. Put on some chill music, breathe and enjoy some you time while you strengthen your body. You can also do this as a warm-up or a cool down for any other Move for Joy session, runs etc…
Printable Workout
First Half (no equipment)
Inhale & arch, exhale & press (keep your glutes off)
Pilates toe taps
Press and hold
Pilates chasers
Side plank (10 sec hold, 10 side hip raises, 10 sec hold) /side
Pilates back bow
Swimmers
Second Half (optional long foam roller)
Find balance on roller
Toe taps on roller
45 degree leg lengthen & tuck
45 degree leg hold & balance with alternating arm lift
Chasers on roller
15 hip lifts per side
10 tricep pushups
Bird dogs
Equipment You'll Need
Exercise mat
Optional long foam roller
Make it Playful With Music
Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.
Move For Joy Suggestions
Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.
Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting.
Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!