A strong and sexy back improves posture and did you know that having strong back muscles also creates the illusion of a slimmer waistline? BONUS! You don’t need any weights, dumbbells or equipment, just your body weight and a mat for support. This will burn like crazy because it’s short but super effective. Perfect for beginners as well as my advanced students. Comment below and let me know which move was your fave!

Exercises include:
1. Bird Dog Pulses
2. Parachuter
3. Flying Bird Dog
4. Breast Stroke
5. Grasshopper

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. She is the creator of Blogilates, the #1 female fitness channel on Youtube. In a revolutionary partnership, Cassey’s unique format, POP Pilates© which launched on Youtube in 2009, has become a live class that can be taken at every 24 Hr Fitness gym in the US. She’s the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

Take Full Advantage Of Your Workouts With One Of These Top rated Health and fitness Ideas

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  1. I like the ultimate back workout, in fact, I normally do the Ultimate arms workout just before it, to get my back muscles warmed up. However, as an older woman, I have the problem of droopy skin along the lower rib line, just below the bra line. This is a very common problem as we get older. Mine are getting better, with watching my weight and doing these exercises. But, they do not improve as quickly as other areas of the back, such as the love handles. Can you devise a workout that provides some focus on this central back area? Does doing oblique work, as with the waist trainer address these muscles too?

  2. LOVE LOVE LOVE this work out! Could you make more videos for back and shoulders? I would love to see them. Thanks for all that you're doing !

  3. OMG the last ones, I thought I was going to die! Both because it was hard af and because of all the sweat! But this was reeeally good, love you!❤️

  4. just found u on YouTube….. u r incredible… love your presentation and hopefully I will try to follow u as well…I need to lose those extra pounds desperately 😁

  5. I liked her video, but I wasn't sure if I was doing it right because I felt a lot of her exercises in my lower back.

  6. Thank you for making this video! I thought the exercises were difficult to do, but easy to understand, which I think works really well for a beginner! I did have some trouble trying to figure out how I should be breathing with some of the moves. Could you maybe talk about that more in future videos? <3

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