{"id":"a27e4caf-c839-4e4c-9b5f-ad7025905ffe","title":"Pilates for a Healthy Back","icon":"🌿","parent_id":null,"author":{"name":"Ama","initials":"A"},"category":{"id":"ce2e4170-4eea-4746-ba89-28b2efab4c7b","name":"Pilates","path":["Workouts","Pilates"]},"description":{"markdown":"Gentle spinal extension, rotation and stretching for a happier back. About 10 minutes. Stay within a pain-free range. These should feel good.","html":"

Gentle spinal extension, rotation and stretching for a happier back. About 10 minutes.

Stay within a pain-free range. These should feel good.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":180,"total_duration_in_seconds":180,"steps_count":7,"updated_at":"2026-06-02T10:15:54.187Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"bd654876-afdc-4d36-b4aa-6492f5102aab","number":1,"title":"Cat-cow","description":{"markdown":"On all fours, flow between arching and rounding with your breath.","html":"

On all fours, flow between arching and rounding with your breath.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"ffe01409-3c30-4672-bb0c-d9fd6ac2130b","number":2,"title":"Swan prep","description":{"markdown":"**6 reps.** Lying face down, hands by your shoulders, lift your chest a little using your back muscles, then lower.","html":"

6 reps. Lying face down, hands by your shoulders, lift your chest a little using your back muscles, then lower.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"001fa0c6-979a-471f-a10c-f7ec40260ba8","number":3,"title":"Swimming","description":{"markdown":"Face down, arms and legs long and lifted, flutter opposite arm and leg.","html":"

Face down, arms and legs long and lifted, flutter opposite arm and leg.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"bd50a5a0-6761-458a-a5a0-16b9d9e45a4f","number":4,"title":"Child's pose","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"405c58b3-d21c-4beb-b321-34de44280081","number":5,"title":"Spine twist","description":{"markdown":"**4 each side.** Sitting tall, legs together, arms out wide, rotate from your waist and return.","html":"

4 each side. Sitting tall, legs together, arms out wide, rotate from your waist and return.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"cc9e5af8-9385-4d22-a7d4-32caa51a1ac9","number":6,"title":"The saw","description":{"markdown":"**4 each side.** Legs wide, twist and reach your hand past the opposite little toe.","html":"

4 each side. Legs wide, twist and reach your hand past the opposite little toe.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"56e474a2-d479-4bf6-b7f5-d86a3f99963f","number":7,"title":"Knee rocks","description":{"markdown":"On your back, knees bent, let them sway slowly from side to side.","html":"

On your back, knees bent, let them sway slowly from side to side.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete