This Pilates exercise releases the hip flexors, which pull on the lower back. The hip flexors shorten when we sit.

Targets: The hip flexors, obliques, quads 

How to

1. Start in a high kneeling position. Take one leg forward into a lunge and press hips forward until you feel a stretch through the front of the thigh and hip

2. Reach up to the ceiling and side bend towards the ring, pressing it down. You should feel a stretch through the side of the body

Tip: For more of a stretch, take the foot farther away

Reps: Hold for 30 seconds each side, breathing throughout 

Peta Serras, Polestar Pilates instructor (petaserras.com)

Photography: Benjamin McCloghry

 

 

Side stretch

1. For the side stretch, start on knees, shoulder-width apart, and reach arms above head.

2. Hold arms out straight at sides to balance, looking straight ahead.

3. Support yourself with your right arm straight down and push right knee out diagonally while sliding left leg powerfully out to side and reach left arm across overhead. Repeat on other side.

After each set, come into child's pose (not shown). Hold for 30 to 60 seconds and repeat three times.

NEXT: Lower back stretch>>