The Power of Pilates

FOCUS: BACK AND POSTURE

A burgeoning belly can cause backaches and slouching. These moves strengthen your entire back, shoulders and deep abdominal muscles for improved posture and stability to help prevent falls.

4a. Arm Circles against the wall Holding a 16-ounce water bottle in each hand, stand with your hips, back, shoulders and head against a wall. Bend your knees and place feet parallel to each other and slightly farther than hip-width apart. Arms are at your sides, and shoulders are pulled back and down. As you inhale, slowly lift your arms in front of you and toward the ceiling [4A]. Exhale and lower arms to shoulder height [4B]. Return to starting position and repeat 6 times.