16‑Min Pilates Band Core Strength for Back Pain Prevention 💪🧘‍♀️

Описание: Strengthen your deep core muscles and protect your lower back with this
16‑minute Pilates band workout 🧘‍♀️🔥

In this session, we perform effective Pilates exercises using a resistance
band to activate the deep core and central muscles of the body.
These exercises are ideal for reducing lower back pain, preventing future
back issues, increasing energy levels, and reducing daily stress 💆‍♀️✨

👥 Exercises are demonstrated by:
Professional Trainer (labeled Professional) → for advanced & higher‑level participants
Assistant Trainer (labeled Amateur) → for beginners and people with physical limitations

🕒 Workout Format:
30 seconds exercise ✅
20 seconds rest ✅

🧘‍♀️ Equipment Needed:
• Pilates resistance band
• Yoga mat (optional)

🕒 Workout Duration:
16 minutes

⏱ Video Timeline:
00:00 – Start
00:16 – Warm‑Up
03:16 – Main Workout
14:07 – Cool Down
15:50 – End



🌞 Best Time to Do This Workout:
Morning or Evening 🌅🌙

⚠️ Safety & Training Tips (Very Important)

If you have knee pain, perform exercises with extra caution and avoid excessive knee rotation.
Keep your lower back in a neutral position and avoid excessive arching.
If you have back or knee pain, do not force movements that involve bending.
Keep your core muscles engaged throughout the workout.
Maintain focus by keeping your eyes on one fixed point.
Breathe deeply and regularly during all exercises.
Beginners and people with physical issues should follow the assistant trainer’s modifications.


✅ Practice regularly to support your spine, reduce back pain, and feel
stronger, calmer, and more energized 💪✨


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⚠️ DISCLAIMER: Please consult your doctor or health professional before starting this workout. If you feel any pain or discomfort, stop immediately and modify movements according to your body’s ability. By following this routine, you agree that ‪@FitMe-f4u‬ is not liable for any injury or loss that may occur while performing this workout.

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