Cecile Bankston, Assistant Director of West Coast Pilates and mother of four, has created the perfect gift to pass on to your clients this Mother’s Day: A Spine Corrector sequence designed just for moms! This selection of moves targets the muscles moms use most when lifting and child-wrangling—namely the arms, back and core. Try these exercises on your own then pass them along to your clients for a gift that truly keeps on giving. [Note: This is not a post-natal workout—it’s designed for moms with toddlers and beyond.]

Spinal Roll
Begin sitting on the Spine Corrector with feet in a diamond position. Round the spine forward, holding the abdominals in and up. Contract the abdominals and roll back to the shoulder blades. Bring arms by ears and then to the ceiling. Contract, and roll up to sitting. This is shown with a pole, but can be done without. Repeat 5–8 times. This is great for the abdominal muscles which are needed for lifting children and bending efficiently. Also, strong abdominals prevent lower back pain.

        

Upper Abdominal Presses
Begin sitting on the Spine Corrector with feet in a diamond position. Contract and roll back to the shoulder blades. Bring arms by ears and then to the ceiling. Contract and bring head, neck and shoulders into the space between the arms. Release back down to shoulder blades. Repeat 4–8 times. Return to sitting. This is another fabulous abdominal exercise.


Side Bends with Pole
Begin sitting on Spine Corrector with feet in diamond position. Bend to the left side, placing the pole on the floor, and keeping the opposite hip down. Stretch further to the side, pushing the pole away from you. Return to original side bend position. Use the oblique muscles to return to sitting. Repeat 4 times, alternating sides. This is for toning and stretching the waist.

 

Side Bend with Hip Lift
Begin sitting on the Spine Corrector with feet in a diamond position and the pole overhead. Bend to the side, placing the pole on the floor. Lift the opposite hip off the Spine Corrector without changing the shape of the diamond. Place the hip back on the Spine Corrector stretching the side slightly further in opposition. Do 4 hip lifts on each side.
 

Diamond Lifts on Stomach
Begin lying over the top of the Spine Corrector on your stomach with the elbows resting on the floor and the feet in a diamond behind you. Lift the diamond and lower 4–8 times. On the ninth time, lift the diamond, extend the legs to straight, bend back to diamond, and lower. Repeat 4–8 times. These exercises are for the buttocks and hamstrings which are needed in squatting.
     

Swan
Begin lying on the Spine Corrector face down with the legs straight and the balls of the feet on the floor. The upper body is wrapped around the Spine Corrector, and the hands are placed at the small of the back. Lengthen through the top of the head and lift the upper body as far as you can while still holding the abdominal muscles in. The arms and hands reach down toward the feet. Wrap over the barrel and repeat 5–8 times. This is a back strengthener and wonderful stretch for the shoulders and chest.
 

Push Ups
Begin on the stomach with the hands on the floor behind the Spine Corrector and the body in a plank position. Point fingers forward and bend the elbows in close to the body. Straighten the elbows. Repeat 4–8 times then repeat with hands turned inward, elbows out. NOTE: This exercise can also be done with a single arm. The further off of the Spine Corrector you are, the harder the exercise.
         
 
Arm Circles
Begin lying face up on the Spine Corrector with the shoulders at the top of the Spine Corrector. The knees and feet are  together and the hips are at the edge of the Spine Corrector. Reach the arms overhead and back as far as you can without raising the shoulders or opening the ribs. Circle the arms to the side and down toward the feet. Repeat 5 times. Reverse the circle, and repeat 5 times. This is a wonderful chest stretch.

 

Chest Opener
Begin lying on the Spine Corrector face up with the shoulders at the top of the Spine Corrector. The knees and feet are together and the hips are at the edge of the Spine Corrector. Bring the arms above the chest with palms together. Open the right arm, lifting the breastbone to the ceiling, but not opening the ribcage. Bring the arm back to the center. Repeat with the other arm, then with both arms.
   

Hip Flexor Stretch
Kneel on the Spine Corrector facing the “hump” with one leg reaching over the Spine Corrector and that foot on the floor. Keep the hips pressing forward and the abdominal muscles held in. Hold for at least 30 seconds. Do not let the back arch. This may also be done with the same arm as kneeling leg reaching up, then bending slightly from the waist to the side. This will deepen the stretch and bring the stretch all the way up the waist.