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POP Pilates: Sexy Back Workout

October 11, 2010

POP Pilates: Sexy Back Workout

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Hello Hello! Back workout is the number one most requested thing coming in my youtube inbox nowadays. It is tough to do a really thorough back workout on the mat without using equipment so I tried to balance out mat vs. prop time in the session for those of us who may not have bands yet.

In this video, the first half does not require anything, while the 2nd part asks for a resistance band. If you don’t have a resistance band, go to any of your local sporting goods stores like Dick’s or Sports Authority to grab one. You can even get them at Target, Wal-Mart, Marshalls, or TJ Maxx for like $10 or $12 for a set of 3 (easy, med, hard) bands. They are light weight, cheap, cool, and extremely versatile.

I am going to start blogging on the actual workouts I post on youtube just in case you guys are ever interested in understanding the moves better. Sound good? I think so! Have fun. I had a really good time filming this one…umm and I KNOWWW the first song I use in the video is super outdated, but c’mon, how could I not!!!????


1. Cobra

Laying prone (belly down), bring your hands to your sides. Keep the shoulders down. Then lift FROM YOUR CHEST (not just your chin) and hold. This works your lower back.

2. Gliding

Laying prone, keep your head down and neck in line with the spine. A) Lift up and extend the arms and lift up your legs like you’re in superman. Think narrow arrow. Touch the hands and touch the feet together.

B) Now bring hands back and open legs out to the side as you lift the chest up. This works your upper, mid, and low back.

3. Swimming

Laying prone, lift up the right hand and the left leg. Keep your chest lifted. Hold, then switch. After doing about 4 switches, go super quick! This works your low back.


A) On all fours, curl your back up like a C and curve that spine as much as possible.

B) Now create the opposite effect by sticking your belly to the floor and reaching your chest and butt up into the sky. This will stretch our your back completely.

5. Upper back squeezes (w/ band)

A) On your knees, keep hips forward.

B) Lead with the elbows and bring it back – squeezing your shoulder blades together. This works your upper back.

6. Twist-away (w/ band)

A) On your knees, begin with left arm extended and right arm pulling back. Keep arm close to the body! Elbows touch the ribcage.

B) Look back and twist while keeping your hips FORWARD! Repeat on left. This works your mid back and core.

7. Traffic light (w/ band)

A) Begin just like the upper back squeezes. Bring elbows back and squeeze your shoulder blades. Stay.

B) Now, keeping your elbows in one place, like it is a hinge, lift your right arm up towards the sky. Repeat on left. This works your upper back.

Songs in this video:

“Sexy Back” by Justin Timberlake
“Touch” by Natasha Bedingfield
“Raindrop” by Carmen Reece

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