If you struggle with back pain, and your doctors given you the okay to workout, one of the best exercises you can do, is to work your core to increase core strength.

This safe, quick and effective core workout that you can do anytime, anywhere is a great self-care tool to help give you back pain relief you've been looking for.

Click on the YouTube video below to start your workout!

FULL WORKOUT INSTRUCTIONS

Props:  Grab a mat, towel or use a carpet space or rug to workout on.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side. Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist width apart for added support. 

Optional:  If you already have pain while lying on your back, place a folded hand towel or bath towel underneath the lower part of your back for support. 

Warm-up...

If you're looking for a safe, quick and effective Pilates for beginners upper body workout, to help you increase upper body strength and stability where you need it the most, this workout is for you!  

Grab a mat or find a carpet space to workout on and let's begin.

Click on the YouTube video below to get started.

If you're looking for a safe, quick and effective Pilates for beginners lower body workout, to create good core and lower body strength and stability, this workout is for you!  And to train your body intelligently so that it works FOR rather than AGAINST you.

Grab a mat, towel or find a carpet space to workout on.  And, grab 2 hand towels or a small pillow to go under your head when needed.

Click on the YouTube video below to get started.

FULL WORKOUT INSTRUCTIONS 

 Props:  Grab a mat, towel or use a carpet space or rug to workout on.  And grab 2 hand towels or a small pillow to go under your head when needed.

Start by lying on your side with your legs extended with your shoulder and hips stacked, and keep your head, shoulder and hips in one line.  Place your two hand towels or a small pillow under your head. If you don’t have any props, extend and relax your bottom arm over your head, and relax your head on your upper arm or bend...

Finding safe, quick and effective workouts online can be challenging.  I can help.  

If you're looking for a safe, quick and effective core workout while keeping your neck and shoulders tension free, and a workout that you can do anytime, anywhere, this workout is for you!  

Grab a mat, towel or find a carpet space to workout on.  And, grab 1-2 hand towels or a small pillow to go under your head when needed.

Click on the YouTube video below to get started. 

 FULL WORKOUT INSTRUCTIONS 

 Props:  Grab a mat, towel or use a carpet space or rug to workout on.  Also, grab 1-2 hand towels or a small pillow to go under your head when needed.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side.  Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist...

 Hi, I'm Ranada.  

Welcome to Ranada Fitness!  An online-based community where I provide you with safe, quick and effective online workouts.  Workouts you can easily incorporate into your daily routine that you can do anytime, anywhere.  At home, work or when you travel. 

Today's online workout is one of my favorite workouts.  And, If you suffer with lower back pain like so many other people do, this workout is for you!   This workout will help you increase muscle strength, core stability and mobility where you need it the most.   

Let's get started!  Click on the YouTube video below. 

FULL WORKOUT INSTRUCTIONS

Props:  Grab a yoga mat, towel or find a carpet space to workout on.  And grab a hand towel to place under your head (two towels if needed) and make your way onto the floor and lie on your back.  

 Warm-up 

• Bend your knees and place your feel onto the floor. 
• ...

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Well, you’re not alone.

Unfortunately, many of us feel like we are constantly burning the candle at both ends. We feel like we never have the time to put ourselves first, especially when it comes to making exercise part of our daily routine. Years ago, when I was a nurse, I used to think this way all the time. I loved to take care of others so much, but I didn’t leave any time to take care of myself, let alone allow time to exercise. It took me a long time to realize that I needed to devote time to taking care of myself and my body, and that in order to do that, I had to change my daily routine.

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I was first introduced to Pilates back in 2000, when I took my first private Pilates session to see what it was all about. That first experience was okay, but just okay. To be honest, I didn’t feel like I got anything out of it. Because of this experience, I knew how important and vital it is for people to make sure they find a good instructor who gives clear and precise cues, especially for those who are just starting a Pilates practice. 

Nine years later, I rediscovered Pilates after accidentally falling and injuring my ribs. My injury, coupled with the stress of worrying about how I was going to help take care of my parents who lived out of state and happened to be ill at the same time, meant that it was a very trying period of my life. In fact, my stress began to manifest itself in physical symptoms. As a result, I felt vulnerable, de-conditioned, and had constant upper back pain from the fall. It literally felt like a knife was lodged between...