Ryggstøtte

Back support is an effective Pilates exercise that strengthens the upper body, especially the shoulders, arms and core muscles. The exercise contributes to better posture, back strength and stability, and it challenges balance by activating several muscle groups at the same time. Back support is ideal for improving both mobility and strength, as well as for reducing tension in the lower back.

Correct form and technique

How to perform back support with the right technique:

1. Sit on the mat with your legs stretched out in front of you, hands placed behind your hips with your fingers pointing forward.
2. Engage your core muscles and push through your hands and heels to lift your hips off the floor so that your body forms a straight line from your shoulders to your heels.
3. Keep your body stable and lift your chest while pulling your shoulders back and down.
4. Hold the position for 5-10 seconds before lowering your hips back to the floor in a controlled manner.

Avoid letting your hips sink, and focus on keeping your core engaged throughout the exercise.

Common errors

Here are some common mistakes to avoid during back support:

• Drop your hips: Make sure your hips don't drop too much. Keep your body in a straight line for maximum effect.
• Lower back extension: Keep your core stable and avoid overextending your lower back during the lift.
• Improper hand placement: Make sure your hands are placed directly under your shoulders, with your fingers pointing forward for optimal support.

Modifications and variations

To adapt back support to your training level, you can try these variations:

• Beginners: Start with the knees bent to make the exercise easier and reduce the strain on the shoulders and lower back.
• Advanced: For a more challenging variation, lift one leg at a time while keeping your body in a stable line.

Number of repetitions and sets

Perform 2-3 sets of 8-12 repetitions for optimal strength and stability. Focus on keeping your core stable and your shoulders down throughout the exercise.

Breathing technique

Inhale as you prepare for the lift, and exhale as you lift your hips up. Correct breathing helps to activate the core and gives better control during the exercise.