Back-Fit® with Pilates with Francesca Fisher (VHS)
A 45-minute exercise video that incorporates pilates core conditioning and strength training.
Back-Fit® with Pilates
A total body strength training workout that incorporates Pilates core conditioning exercises, physical therapy, and flexibility training.
If you're like millions of Americans, back pain is difficult to deal with. Back pain is the #1 reason for visits to the doctor, days off from work, and disability. According to the National Institute of Health, nearly 90% of adults experience back pain at some time in their lives. And it's the most frequent cause of limited activity in people under age 45.
Lower back pain costs about $50 billion per year in the U.S. alone, as sufferers try pills, surgery, massage, acupuncture, and other remedies. But now, there's a video that will help you get, and stay, pain-free as you strengthen your lower back muscles and abdominal core area: Back-Fit® with Pilates!
This video is suggested for all ages and fitness levels. Whether you are new to exercise or are currently exercising using a body bar or heavy dumbbells, this workout can be modified to accommodate your fitness level. If you are a senior or have very limited range of motion, superimposed graphics are included for some of the more difficult exercises so that you will be able to do a modified version while the advanced version is demonstrated. This video concentrates on using good form throughout in order to derive the maximum benefits of all the exercises.
If you have been in a car accident and have suffered from, or currently suffering from, low back pain and/or sciatica, the physical therapy portion of this workout is exactly the same movements and stretches as your physical therapist is prescribing. Even if you are no longer in rehab for your back condition, this video is an excellent way to keep your lower back muscles toned, strong, and conditioned for everyday stress and strain. The best part of this workout is, since it contains many strength training exercises, it will help build bone strength while preventing osteoporosis. The Cool Down Stretch focuses on deep muscle relaxation to help relieve stress.
Here's a preview of some of the exercises used in this video: Reverse Twist Stretch (this new stretch concentrates on stretching the two key muscles that affect the lower back: the psoas and obliques), The Hundred, Single Straight Leg Stretch, Double Straight Leg Stretch, the Teaser, Flex Point Lift, Rollover, Scissors, Flight, Swimming, Modified Pushups, Cobra (wide and close stance), Spine Stretch Forward, Double Leg Stretch, Criss Cross, Leg Raises to the Front and Rear with special emphasis on negatives which concentrate on building thigh and hamstring strength from the inside out, Spine Twist, Dumbbell Row, Upright Row, One-Arm Overhead Press, Overhead Press, Arnold Press, One Arm Lateral Raise, Diagonal Raise, Frontal Raise and Double Front Raises with special emphasis on negatives. No combination exercises are used so that only one body part will be worked out at one time allowing you to "focus" and build strength mentally as well as physically. There are no Squats, Lunges, or aerobics in this video.
Some of the exercises used in this video have never been seen before in other videos, and there is no other pilates or back strengthening video like this currently available on the market. The repetitions of the strength training exercises are performed at a moderate pace to allow for as heavy of a weight as you may want to use. If you prefer to use a body bar or barbell to do this video, the resting time between sets will allow you ample enough recovery between sets.... no matter how much weight you want to use! You'll also appreciate the filmed-at-one-time-setting so that when you see that we can do it, you know that YOU can do it.
The methods utilized in this video produce unsurpassed results if done on a consistent basis of one to two-times-a-week.
This exercise video is rated intermediate to advanced, and super-imposed graphics are included showing modifications of some of the harder exercises and stretches so that beginners and young seniors can participate as well. Back-Fit® with Pilates is ideal for those that are ready to graduate from Geri-Fit®, or for people that still want to train with weights but do not want to do squats or lunges. And, for an even more thorough workout, try adding STRETCH THIS® - our new 30-minute stretch workout that incorporates the best stretches from tai chi, yoga, ballet, and pilates.
Francesca Fisher (formerly Gern), owner of Body Sculpting by Exterior Designs, Inc.®, leads the Back-Fit® with Pilates 45-minute workout. Over 25,000 clients participate in Body SculptingTM classes held at over 200 locations in Ohio each year. This is the eighth fitness video Ms. Fisher has starred in and directed.
Ask your friends or special someone to join you for a workout, or just engage in a personal fitness training session with Francesca herself.
- Title: Back-Fit® with Pilates
- Fitness Level: Beginner to Advanced (beginners may work along with the modified version shown in the superimposed graphics on the lower right corner of the screen)
- Warm-up and stretches: 12 minutes
- Pilates core conditioning mat exercises and physical therapy lower back exercises and stretches: 18 minutes
- Strength Training Segment: Upper body strength training exercises using dumbbells (you be the judge as to how much weight you want to use although Francesca is using a set of 5-pound (each) set: 12 minutes
- Cool Down Stretch with creative visualization and meditative segment: 5 minutes
- Impact: No Impact, no jumping, no choreography to learn
- Weight training experience: No basic strength training knowledge required
- Equipment needed:
- A set of 2, 3, 5 or heavier dumbbells (each), or barbell, if desired
- A towel or stretch band (for stretches)
- An exercise towel or exercise mat to lay on during the pilates portion of the workout
- A water bottle
- Video Comparison: No combination moves used and filmed in a realistic setting at one time taking no breaks (you'll appreciate this "real time" because when we sweat, we know you'll sweat!). Light background music used. Highly instructional.