Are you looking for a Pilates exercise to add to your Pilates or other workout routine? Do you want to improve the flexibility and strength of your spine? The thread the needle exercise is a fantastic rotational exercise that helps to strengthen and increase flexibility of the spine!
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WHAT YOU WILL NEED FOR THIS EXERCISE
A Mat (This is the mat I’m using in the video: here. It has gone way up in price since I received it a couple years ago at the IDEA World Fitness Convention.)
A Water Bottle (Preferably a glass water bottle.)
Maybe a Sports Towel
THREAD THE NEEDLE EXERCISE FOR A STRONG AND FLEXIBLE SPINE – YOUTUBE VIDEO
Watch and work out to Thread the Needle Exercise for a Strong and Flexible Spine YouTube video!
Follow along with me to complete one set of this exercise. Repeat this video to do more sets. Challenge yourself further by performing the entire video three to four times for a total of 3-4 sets.
WHAT I’M WEARING
Top: Zella
Leggings: Zella
Sports Bra: Nike (Color: Coral) (on sale under $40!)
Fitbit Alta with Blush Pink Band: Fitbit Alta and Blush Pink Band (on sale 50% off!!!)
Shoes: Nike Free, old. (Similar style Nike shoes here, here (on sale!!!), and here (on sale under $75!!!).)
Stud Earrings: Nadri
Makeup: Younique. Lips: Pouty with Loveable by Younique
Nail Polish (No Light and Easy to Remove Gel): Essie Gel Couture Ballet Nudes Set Step 1: Color (Lace Me Up) Step 2: Top Coat
MORE EXERCISES THAT EMPHASIZE THE SPINE
Bird-Dog Exercise – Back Pain Buster
Hip Rolls Exercise – Toned Abs and Butt
Roll Up Exercise – Lean Beach Body
MORE EXERCISES THAT FOCUS ON ROTATION
Cross Jacks Exercise for a Sculpted Butt
Bicycles Exercise – Six Pack Abs
T-Plank – A Classic with a Twist
Rotation Jumps – Powerful and Agile Body
ADD PILATES INTO YOUR WORKOUT
I enjoy doing this exercise near or at the beginning of a Pilates and strength workout. I love the feeling of this exercise, and it sets up my body perfectly for the rest of the workout.
This is a Pilates exercise that also is seen in the yoga and strength workouts in similar and sometimes different variations. Pilates is great to add into your day or any workout. You can roll out of bed and do this exercise, do the exercise on a break in the middle of the day, or even do the exercise right before bed. You can try adding it to the beginning of a workout to mobilize your body and prepare your body for the rest of the workout. Or incorporate the exercise in the middle in between sets or even at the end of a workout as a part of your cool-down.
Check out my dance fitness category and workouts category for more dance workouts, Pilates & strength workouts, and flexibility workouts!
Have you tried the thread the needle exercise?
What other exercises would you like me to create exercise tutorials for? Are there certain areas of the body you would like more exercises on?
Have fun!
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