30 min Pilates Back Strengthening Workout for Beginners

This 30 minute Pilates Back Strengthening Workout for Beginners is a quick and easy way to exercise your back muscles and improve your posture. This class has been designed for anyone with a disk bulge, slip disk, and degenerative disc disease. Please listen to your body and practice with care. If there are any movements that feel uncomfortable for you, please reduce your range of movement and check your body alignment. If the movement is still uncomfortable please remove it from your workout. You will also need a long scarf for this class today. Sending lots of positive Pilates vibes! Mira xxx

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Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.



  1. This was a pretty gentle sess, just right for today. But the variation at 17:30 was a surprising, great challenge: I really had to recruit the TVA a lot to keep the abs in. I'd love to see that variation in other session: it was great! The scarf was a great cue to engage the obliques during the side work. Thank you!

  2. Thank you ,thank you any one that has any form of back and hip pain this is what you need I have a prolapse , it tends to get aggravated sometimes through daily activities , this has helped so much thank you Mira for being so knowledgeable supporting my health through strengthening ! simple clear communication guidelines we can clearly understand bless you πŸ’•πŸ™πŸ»

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