This three-stage fitness program is for people who have bad backs.  We designed this program for people who have suffered a minor injury or have finished their physical therapy, but are not ready to get back to a regular work out.  This workout combines a lightweight routine with stability ball exercises, and a Pilates “core” workout.  

Each stretch and exercise will first help you into the starting position, and then describe the way you should breathe during the movement.  Next we will walk you through the range of motion, and lastly we will give you some trouble-shooting advice so you can have excellent form.  

This workout can be used alone or as a supplement to your regular workouts.  We strongly recommend you supplement this fitness program with some moderately vigorous cardiovascular exercise to improve your endurance and circulation.  Do your cardio as a warm-up to this exercise program.

We divided this fitness program into Three Stages:

1. Helps the user regain the flexibility and gain more awareness of their abdominal muscles.
   
2. Helps the user strengthen his or her abdominal and back muscles to prevent future injuries.
   
3. Challenges the user with a more intense Pilates-based abdominal and back muscle workout.

MATERIALS:

•  Exercise mat
•  A large stability ball
•  A set of light -- yet challenging hand weights
•  Crunch Machine.  You can omit this exercise or substitute the abdominal exercise of your choice when
you are at home.
•  Lastly you may want to insert songs from your personal music collection between each of our recorded
exercises to help you stay more motivated and keep up the pace.  

RECOMMENDATIONS:

We recommend that you consult with your physician before you begin this, or any other exercise program.  If you are still in pain or under medical supervision, please wait until you are better and get clearance from your physician before proceeding.

If you are recuperating from back surgery, have vertebral fractures, or you are being treated for osteoporosis or scoliosis we strongly recommend that you only proceed with close medical supervision.  If you feel discomfort, pain, shortness of breath, dizziness, deep leg pain or swelling at any time during this workout, stop -- and seek proper medical attention immediately.