Prone Back Extension

Lie face down with folded blanket under forehead (align neck with spine). Bend arms and rest forearms on floor, palms down. Engage core. Lift head and shoulders up using core muscles (not arms). Pause at top. Return to start.

Strengthens lower back and core.

Folded blanket under hips.

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1. Summer osteo week 1
2. Pilates Improvers - Lesson 1
3. Pilates for beginners - Lesson 1
4. Mathwork
5. Mat Workout 1: 45 Minutes
6. 15 Minute Mat Challenge: Advanced Core Flow
7. 15 Minute Mat Challenge: Cervical spine
8. 15 Minute Intermediate Mat Pilates Challenge
9. Matwork Poses
10. matwork
11. Magic Circle
12. Mary Clements 15/04/19
13. Pilates Workout 07.07.17
14. Mary Beth 24/04/19
15. Osteo June Week 7
16. Beginners Week 1
17. Osteo autumn week 5
18. Beginners Week 1
19. School and Family Feb/March 2022
20. Beginners Week 2
21. phebe 1
22. January 14th 2019
23. Wednesday 9.30
24. Newvic 2
25. Parados y aro
26. Mary Clements 15/04/19
27. Mat Pilates - Tuesday 23rd April 2024 (no props)
28. Pilates Workout int/adv core activation
29. lesson 12
30. Ask Genie2
31. Ask Genie1
32. core
33. Beginners Week 5
34. Beginner core activation 15-20 mins
35. Assessment
36. Ask Genie1
37. februari 2020
38. Intermediate
39. Mat Work Exercises
40. Intermediate
41. Ask Genie1
42. Mat Work 11
43. Ask Genie1
44. Intermediate Pilates May 19th
45. General Pilates May 20th
46. Intermediate Pilates May 26th
47. General Pilates May 27/28
48. Intermediate Pilates June 15th
49. General Pilates June 15th
50. Intermediate Pilates June 25th
51. General Pilates July 21st
52. Beginners Week 5
53. Ask Genie2
54. Ask Genie9
55. Ask Genie1
56. Ask Genie1
57. Ask Genie3
58. Matt
59. Mat pilates - Wednesday 9th February 2022
60. Joseph Pilates: 34 Classic Mat Exercises With Modifications
61. Prone prepilates
62. Ask Genie1
63. Mat pilates - Tuesday 8th February 2022
64. Pilates
65. Mat Pilates Assessment Plan - Sunday 13th February 2022
66. Mat Pilates - Tuesday 22nd February 2022
67. Mat Pilates - Tuesday 22nd February 2022
68. Mat Pilates - Tuesday 1st March 2022
69. 20 minute flow
70. Lisa matwork 2
71. Mat Pilates - FB Live Saturday 26th March 2022
72. Mat Pilates - Tuesday 29th March 2022
73. 2 may
74. Pilates full body work out
75. Mat Pilates - Tuesday 25th October 2022 STABILITY BLOCK
76. Pilates full body work out
77. Mat Workout 1: 45 Minutes
78. Mat Workout 1: 45 Minutes
79. Joseph Pilates: 34 Classic Mat Exercises With Modifications 1
80. Mat Workout 1: 45 Minutes copy
81. Mat Workout 1: 45 Minutes
82. Mat Workout 1: 45 Minutes
83. Thursday
84. 4 Mat Workout 1: 45 Minutes
85. 9 pamoka int/adv
86. Lola's Lower Back Stretches
87. 15 intermediate matwork
88. Joseph Pilates: 34 Classic Mat Exercises With Modifications 1
89. Mat Pilates - Monday 12 (5.45pm) & Tuesday 13 December 2022 (5.15pm) STABILITY BLOCK
90. Mat Pilates - Thursday 15 December 2022 (5.45pm) STABILITY BLOCK
91. Ask Genie 4
92. Helen Mat Class
93. Pilates full body work out
94. Fundamental core stability
95. Mat Pilates - Tuesday 21st March 2023 (STABILITY BLOCK & BANDS)
96. Begginer Pilates
97. Mat Pilates STABILITY BLOCK
98. classical Mat Advanced With Modifications
99. Pilates Mat and Mobility
100. Monday April 23