Baby Got Back

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The back extension is a very important element of pilates and our everyday lives. Doing back work can give you better abdominal engagement (flat tummy), a more youthful appearance (good posture), and psychologically make you feel happier and more confident! So just how can you implement back extension in your fitness routine?

Here is a great exercise you can do at home for a beautiful back and flatter stomach:


Lie on your stomach with your forehead down, the pubic bone anchored to the mat, and the inner thighs pressed tightly together. Your arms are stretched forward with the palms down, and your feet are pointed. Lift your arms, legs, chest, and head up on one count and hold (A). Inhale and exhale normally as you alternate lifting right arm/left leg (B) and left arm/right leg © without touching them down to the mat. Count slowly from 1 to 10 as you swim, lifting higher and reaching longer with each progressive count. Sit back to your heels for a counter stretch in your lower back, if needed.

Joseph Pilates says, “you’re only as young as your spine is flexible”, and life in 2015 encourages bad posture with people starring down at their phones and sitting at desks all day, in turn, causing closed hips and chests, and rolled in shoulders, or poor alignment. Body awareness is the key to the mind-body system of pilates, and if that principle is applied to functional movement of everyday life, the result would be good posture. So don’t forget to take regular stretch breaks, and be aware of your body throughout the day to stay aligned, and centered.



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