Transform Your Body With These 10 Mat Pilates Back Exercises

Do you want to improve your posture, get a stronger core, and finally relieve that nagging back pain? 

Mat Pilates exercises offer an accessible, effective way to achieve it. 

Unlike traditional workouts that focus on building muscle, Pilates emphasizes controlled movements, a mind-body connection, and core engagement.

If you’re sedentary, spend hours at your desk, recovering from back discomfort, or simply want to strengthen your spine, mat-based Pilates moves offer impactful solutions.

Transform your body with these 10 mat Pilates back exercises, which target the deep muscles that support your spine and promote stability, flexibility, and balance throughout your entire body.

With minimal equipment, in this case, only a mat, you can practice Pilates anywhere, anytime.

In this article, you’ll explore powerful moves explicitly designed for your back, providing step-by-step instructions to help you build strength and move with greater confidence.

Can I Tone My Back With Pilates?

Floor mat exercises, such as Pilates, are perfect for toning your back. They help strengthen your back muscles while improving posture and overall movement. 

One of the Key benefits of Pilates is that it builds strength, tones the abs, lower back, hips, and glutes (1).

Pilates exercises to improve posture offer controlled movements that engage back muscles, improve flexibility, and spinal stability (1).

Great Pilates moves, such as Swan, Superman, or Roll-up, target the back while also engaging the core, making them effective for strengthening spine muscles.

Yet, Pilates alone may not provide all the resistance your muscles need for hypertrophy. Combining Pilates with strength training and cardiovascular exercises helps build muscle strength (2). Engaging in other activities, such as yoga, swimming, or functional bodyweight exercises, can help strengthen your back and boost mobility (2).

Eating balanced meals rich in protein, healthy fats, and nutrient-dense foods is crucial for supporting muscle growth and development. 

Pairing Pilates with other exercises and balanced nutrition helps you build a stronger, toned back, correct posture, and ease discomfort. 

Is Mat Pilates Good For The Back?

Absolutely, mat pilates exercises are great for the back. 

A 2014 study suggests that both mat-based and equipment-based Pilates can help people suffering from low back pain (3).

Additionally, many people cannot afford studio sessions on a reformer and other pieces of Pilates equipment. In this case, practicing Pilates on a mat is a good alternative, offering similar benefits to reformer-based Pilates. 

Many mat Pilates moves promote spinal mobility while improving posture and flexibility.

You can do Pilates from home – you don’t need any fancy gym or equipment, and that’s the best part of it. 

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Performing various Pilates moves can help relax the muscles surrounding your spine, which is particularly beneficial for individuals who experience lower back pain. Pilates might improve posture and balance, ease tension, and reduce back pain as it strengthens your core, lower back, hips, and glutes (4).

Being low-impact and gentle, Pilates lower back exercises are adaptable to all fitness levels, including mat Pilates back exercises for seniors.

Try combining Pilates with other types of exercises for the best results. Great options are strength training, cardio, or mobility moves. Pair these sessions with a balanced diet to help your muscles recover and stay strong. 

Practice Pilates regularly with proper technique to build a strong, stable, and flexible back. Beginners can practice Pilates 2-3 times a week, leaving space for other workouts and rest days.

Read more: How to Lose Weight with Pilates: Complete Guide and Sample Workout

What Are Some Targeted Mat Pilates Back Exercises?

If you’re seeking easy mat Pilates back exercises at home, these moves are just what your body needs.

1. The Swan
2. Swimming
3. Bridges
4. Cat-Cow Stretch
5. Dart
6. Bird-Dog Crunch
7. Roll-Up
8. Plank to Pike
9. Criss-Cross

The Swan

Step-by-step instruction: 

• Lie face down with legs together and hands under your shoulders.
• Inhale, pressing your palms into the mat, gently lift your chest off the floor.
• Keep your shoulders down and elbows close to your sides.
• Exhale to lower slowly to the starting position.

Swimming

Step-by-step instruction:

• Lie facedown with your arms extended overhead.
• Lift your arms, chest, and head off the mat.
• Flutter your arms and legs in a small, coordinated motion; have your opposite arms and legs move together.
• Breathe steadily.
• Continue the movement for 20-30 seconds.

Bridges

Step-by-step instruction: 

• Lie on your back with your knees bent and feet hip-width apart.
• Inhale, and on an exhale, lift your hips off the mat, pressing through your heels.
• Keep your upper back and shoulders grounded on the mat.
• Inhale at the top, then exhale, rolling your spine down slowly.

Cat-Cow Stretch

Step-by-step instruction: 

• Get on all fours, placing your wrists under your shoulders and knees under your hips.
• Inhale, arch your spine, and lift your head.
• Exhale, round your spine, and tuck your chin to your chest.
• Move slowly, syncing breath with each movement.
• Repeat for 7-9 times.

Dart

Step-by-step instruction:

• Lie facedown on the mat with arms along your sides, palms facing down.
• Inhale, lift your head, chest, and arms off the mat.
• Squeeze your shoulder blades, lengthening through the crown of your head.
• Lower your head slowly on an exhale.
• Repeat 7-8 times.

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Bird-Dog Crunch

Step-by-step instruction:

• Get in the tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
• Extend your left arm forward and right leg back, maintaining a flat back.
• Squeeze your abs, drawing your left elbow and right knee in to meet near the center of your body.
• Reverse the movement, extending your arm and leg back out. That counts for one repetition.
• Do 10 reps on one side, then repeat with the other arm and leg.

Roll-Up

Step-by-step instruction:

• Lie on your back, extend your legs, and reach your arms overhead.
• Raise your arms until your wrists are aligned directly above your shoulders.
• Slowly curl your spine up and off the floor, starting with your shoulders and ending with your lower back.
• Curl up to a seated position, then fold forward over your legs, keeping your abs tight and your spine straight.
• Roll back down with control, lowering from your lower back to your shoulders.
• Repeat for 5 to 7 times.

Plank to Pike

Step-by-step instruction:

• Start in a high plank position with wrists stacked under your shoulders.
• On an exhale, push your tailbone to the ceiling as you straighten your legs (it’s a Pike position).
• Inhale, and return to high plank again.
• Repeat for 7-8 times.

Criss-Cross

Step-by-step instruction: 

• Lie on your back and draw your knees gently toward your chest.
• Place your hands behind your head, keeping your elbows wide; lift your head and shoulders off the mat.
• Twist your torso to bring your left shoulder toward your right knee, while extending your left leg straight.
• Switch sides by bringing your right shoulder toward your left knee, extending your right leg straight.
• Keep alternating sides for 30 seconds.

Read more: Is Mat Pilates Effective? A Complete Guide to This Exercise

Which Pilates Exercise Strengthens The Lower Back?

Aside from mat Pilates back exercises for beginners, you can try the Bird-Dog movement. It improves lower back stability and can strengthen the core. 

A 2023 study shows that Bid-Dog exercise is effective in preventing and treating lower back pain (5).

Here’s how to perform Bird-Dog:

• Get in the tabletop position, stacking your wrists under your shoulders and knees under your hips. Maintain a neutral spine and engage your core.
• Slowly reach your right arm forward and stretch your left leg straight back, keeping both in line with the floor.
• Keep your abs tight, avoid arching or twisting your back, and focus on lengthening through your spine.
• Maintain the position for 3 seconds while breathing steadily.
• Slowly lower your arm and leg to the starting position.
• Repeat with your left arm and your right leg.
• Repeat 10 times per side.

Tip: Perform all Pilates exercises slowly and with control. Your goal is stability, not speed. These movements support back exercises no equipment.

What Are The Best Mat Pilates Back Exercises To Do Daily?

The Pilates floor mat exercises that we have discussed above are a great place to start. They also pair nicely with other workouts you enjoy, so feel free to add them to your weekly training routine. 

We typically do not recommend doing Pilates every day. This is not necessary to reap the benefits, as recovery is critical for muscle repair and growth. 

Pilates, like any other workout, works best when combined with rest days. Practicing Pilates for up to 2-4 days a week is sufficient to improve strength, posture, and flexibility.

If you’re already into cardio or HIIT training, slipping in just 2 Pilates sessions per week can boost your results, making you stronger and more balanced. 

Although Pilates is a low-impact and gentle exercise, your muscles and joints still need time to recover. Taking rest days boosts muscle recovery, promotes muscle growth, and most importantly, prevents injury (6).

Whether you train from home, at the gym, or elsewhere, giving your body time off is a vital part of any fitness plan.

Frequently Asked Questions

• Can you do Pilates if you have a bad back?

Yes, Pilates might be a beneficial activity for people struggling with back pain. It’s a light form of training that strengthens your core muscles and relieves back pain (3). However, it is crucial to consult a doctor before starting Pilates and all new forms of exercise. Preferably, seek a certified instructor who can modify Pilates exercises for any mobility limitations or previous injury history.

• How often should you do Pilates?

The frequency will depend on your overall level of activity. 

If you also participate in other sports, 2 Pilates sessions per week will be sufficient. 

If Pilates is your primary form of exercise, aim for 4 sessions per week, leaving 1-2 days for rest and recovery.

• Can Pilates build back muscle?

Pilates can build your back muscles. It is a form of resistance training that, over time, can lead to muscle growth. It will likely not allow you to grow as quickly as traditional weightlifting, but it can still build strength. 

Using bodyweight resistance, controlled movements, and activation of deep stabilizing muscles, Pilates strengthens your back safely. Pair Pilates with other forms of exercise for a stronger, more resilient back (7).

• When not to do Pilates?

Skip Pilates if you’re dealing with a recent injury, have just had surgery, or have severe health conditions, such as osteoporosis or uncontrolled high blood pressure. Your safety is what really matters. 

Stop immediately if you feel sharp pain, dizziness, or shortness of breath. Always listen to your body and modify exercises when needed. Consult a healthcare professional before getting started.

The Bottom Line

Transform your body with these 10 mat Pilates back exercises in the comfort of your home. Mat-based Pilates exercises focus on building strength, flexibility, and stability in the muscles that support the spine.

Mat Pilates can benefit your back as an equipment-based alternative. 

Emphasize controlled movements, proper alignment, and core engagement to maximize the benefits of your Pilates session.

Pilates on the mat helps improve posture, relieve tension, and prevent injury. 

Regular practice not only strengthens but also promotes your overall mobility, making daily activities easier to perform.

This low-impact activity is perfect for beginners and can be adjusted for more advanced practitioners.