The backstroke focuses on the core, some quad and anterior serratus muscle.
This exercise is considered an intermediate level exercise. But this tutorial is FOR EVERYONE! 😉
The backstroke is a great preparatory exercise for the Hundred exercise actually. Think of your arms in straps while lying supine on the Reformer, with your legs in tabletop; this body position is the same. The challenge comes with the coordination of the breath and arm and leg movement. We will cover the equipment set up and then dive into the particulars of this exercise giving you tips and hints to help you along in your own practice and body mechanics. This exercise is really all about deepening your core awareness and strength. The ability to breath laterally while drawing your abdominal wall in and up will be key. That said, this is also a great exercise to practice that Pilates breath. Avoid seeing your belly swell upward with your inhale! This exercise also is the foundation for the teaser, so get comfortable with practicing it before moving onto the teaser.
Pilates depends on certain technical foundations, understanding these better will set you up for success in your practice; protect you from injuring yourself; as well as teach you the best alignment your body can achieve! Plus, practicing with the right form, you’ll get A TON more out of the exercise, your level will increase quickly if you stick to it, and so will your results!
How To: The Teaser, How To: The Horseback, How To: The Roll Over, How To: The Short Spine, How To: The Long Spine
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