Move · Videos · Pilates · 28 min

Mat Pilates Class for Posture and a Healthy Spine

Mat Pilates Class for Posture and a Healthy Spine — video by Move With Nicole Play · 27:56

Video by Move With Nicole on YouTube · Open on YouTube

A mat Pilates class that strengthens the back and deep core and stretches the tight areas: spinal twists, bird-dog sweeps, glute bridges, curls, roll-ups, reverse tabletop and prone back work. Moderate pace with options.

  • 28 min
  • Intermediate
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 14

Tap a time to watch that step in the video.

  1. Seated warm-up: reach the arms up, side stretch, then a hand behind the head to open and twist; both sides. 0:20
  2. Cat-cow on hands and knees: arch and open the chest, then round and press the floor away. 1:58
  3. Bird-dog sweeps: opposite arm and leg long, ribs in; lower, lift, sweep, pulse, ankle reach, thread the needle. 2:47
  4. Downward dog pedalling the heels, then roll up and down through the spine and a hands-behind fold. 4:54
  5. Second side: bird-dog sweeps and pulses, the ankle reach and thread the needle. 6:43
  6. Glute bridges: roll up and down one vertebra at a time with the arms reaching back, then knee openings. 8:40
  7. Dead bug: low back pressed down, extend opposite arm and leg without the ribs flaring. 11:39
  8. Curl-ups with hands behind the head as one knee bends, then knee pulls with a hip lift. 12:30
  9. Roll-ups: roll up to sitting, reach forward, then roll down one vertebra at a time. 14:38
  10. Reverse tabletop: hips up, then lower and lift with one leg raised, alternating; shoulders back. 15:30
  11. Seated twists, legs wide and growing tall, then the saw, reaching for the outside of each foot. 16:52
  12. Prone back work: chest lifts, elbow pulls, then leg lifts and heel beats with the navel drawn in. 19:21
  13. Child's pose to cobra waves, then low lunge with a prayer twist and a hamstring fold; both sides. 21:56
  14. Butterfly fold from the hips, side bends with one leg out, then sit quietly and breathe. 25:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep ribs drawn down to the hips so the lower back does not arch
  • Roll the shoulders down and back and squeeze the glutes
  • Grow tall through the crown of the head in every twist

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loaddownward dog, reverse tabletop, prone arm pulls
  • Wrists & hands takes loaddownward dog, reverse tabletop, all fours
  • Lower back takes loadprone lifts, bridges, roll-ups, curls
  • Hips takes loadlow lunges, bridges with pulses, leg lifts
  • Knees takes loadlow lunges, kneeling, all fours
  • Neck movescurl-ups, head back in bridge
  • Upper back movestwists, cat-cow, prone chest lifts
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Head can stay down in curl-ups; soft knees in folds and downward dog

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Move With Nicole; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety