Pilates Lift

This restorative stretch is a good way to end a set because it helps align your spine and release tension in your lower back.

Mid-chest curl
Instead of doing full squats, which can cause pain in your back, strengthen your abs with this exercise.

Swimmer
This exercise strengthens your back muscles. To be effective, you must keep your spine stretched and tighten your abs.

Pelvic bridge
This exercise strengthens the lower back, quads, glutes, hamstrings, and abs.

This exercise helps you become aware of your lower back while stretching it.

Hundred

Leg Circle (one leg circles)

How to do it. Lie on your stomach and raise one leg to 90 degrees. Move the straight leg in circles outwards and then inwards, keeping your back flat on the floor, without movement and with complete control of the center.

Number of repetitions. Make 5 to 8 circles in one direction and repeat the sequence in the opposite direction.