Pilates Intermediate: Strengthen And Shape Your Back

Step 1: You will need

Step 2: Exercise One: Breast Stroke

Step 3: To prepare

Lie face down with just the tip of your nose resting on the mat. Have your legs and feet together in parallel, hands by your shoulders and your elbows down.

Step 4: Breathing

You will inhale deeply through the nose to prepare, aiming the breath towards the back of the rib cage and exhale deeply through the mouth.

When you exhale, think of flattening the abdominal region. Imagine gently pulling your belly button towards your spine.

Step 5: The exercise

Inhale to prepare, exhale reach both arms forwards keeping your shoulders down. Inhale circle your arms around and back to your legs, lifting your upper body higher off the floor, exhale to begin again reaching your hands forwards.

Repeat this 8 times, keeping your neck in line with your back and shoulders down throughout. And as with all exercises performed lying face down, don't just let your stomach relax onto the mat - keep your abdominals active throughout.

When you finish, sit back onto your heels and round your back over.

Step 6: Exercise Two: Double Leg Kick

Step 7: To prepare

Lie down in the same position but turn your head to one side and rest your hands, palms up, on your lower back.

Step 8: Breathing

You will inhale to prepare, exhale over three counts to begin the movement and then inhale again to complete it.

Step 9: The exercise

Inhale to prepare, exhale over the count of three while pulsing both legs in towards your backside. Inhale, rotate your legs outwards, pointing both feet off the floor, reach your arms back, extending your upper body off the mat and turn your head to the centre.

Then as you begin to exhale, turn your head to the other side, return your hands to your back and begin to pulse the legs again in parallel.

Repeat this 6 times - picking up the pace and changing the position of your head each time.

Concentrate on squeezing your legs towards your backside rather than just bouncing them.

When you finish, relax back as before.

Step 10: Exercise Three: Swan Dive and Catch

Step 11: To prepare

Lie back down again, rotate you legs outwards and have them just a little more than hip distance apart. Place your hands down on the mat at shoulder level.

Step 12: Breathing

The same principles apply as before. This exercise will be performed in 2 breaths.

Step 13: The exercise

Inhale, push your hands slightly down into the mat and lengthen and extend your back up towards the ceiling, keeping your neck in line. Exhale, extend your arms out in front and 'rock' forwards over your hips, extending your legs up and behind you.

Inhale returning to the first position, exhale to rock again.

Repeat this five times in total, picking up the pace and keeping your shoulders down, neck long and abdominals contracted.

When you finish bring your body back down to the mat and relax.

Step 14: Exercise Four: Swimming

Step 15: To prepare

Once again, lie down on your front and reach your arms above your head, keeping your shoulders down. Have your feet together and legs rotated outwards.

Step 16: Breathing

You'll prepare for the exercise over two breaths then while performing the movement, will inhale over the count of five and exhale over the count of five.

Step 17: The exercise

Inhale to prepare, exhale, reach and lift your hands, upper body and feet off the mat.

Now as you inhale, pulse your hands and feet up and down as if swimming, over the count of five, then exhale over the count of five, continuing to move your arms and legs.

Carry o