An Easy Way to Strengthen Your Back

Many back strengthening, or extension, exercises have you lie on your stomach and lift your upper body (or your legs, or both) off the ground.

While these exercises can be effective for some people, it causes many, many others to sink into the low back, and bend in places that already bend too much, just to get their upper body off the ground.

Today’s exercise takes your back extension into a seated position where you can safely and much more effectively build length and strength for your back.

Once you’re able to get the work of the seated extension into your body, I’ll also show you how to add a little bicep and tricep action using fascial length tension.
This also just happens to be my favorite way to tone my arms!

Check it out and, as ever, if you have any questions, just leave them in the comments below.

See you in the studio!



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at See you in the studio!

8 Responses

  1. Thanks again, Sydney! Wonderful cues! Every time you show us something new, I use it in my classes!
    I also follow Rebecca Leone for great back ideas!
    Thanks again!

  2. I was given permission by my Dr. to do this back strengthening exercise in a chair. Do you have a video that shows it in a chair? I’m a very visual person. Thanks – Marilyn

    1. Hi Marilyn, I don’t have a video that shows this exercise in a chair. You just want to find a chair that you can easily sit on the top of your sitting bones with your feet on the ground. (I normally have to sit close to the front of a chair for my feet to be grounded). Aside from sitting in a chair, all of the cues from the video are exactly the same. Thanks for your question!

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