Pilates Workouts
Tricep Push Ups:
A common complaint is the lack of muscle tone at the back of the upper arm, this is excellent for challenging this area. It works by adapting the classic push-up to work on the triceps. The movements may look the same but there are subtle, and very important differences. The elbows stay close to the body this time. To help you keep your elbow by your sides, visualize doing the movement in a narrow space between two walls. Try to maintain a constant, slow speed throughout the exercise, although this can be very difficult to maintain on the last few repetitions.
Purpose: To strengthen the upper body and the abdominals.
Target Muscles: Triceps, pectorals, deltoids and abdominals.
Repetitions: Repeat up to 10 times.
First Position:
1. Stand facing a wall. Place your hands flat against the wall, fingers pointing upwards. Your hands should be level with and just wider than your chest. Your feet stay flat on the floor. Keep your spine in neutral and slide your shoulder blades down.
2. Bend at the elbows to bring your chest towards the wall as you exhale. Unlike in the classic push-up, your elbows should remain close to the body and pointing down at all times. Keep your head in line with your body and check that you are not pushing up your ribs. Push away from the wall to come back to your starting position.
Checkpoints:
– Do not let your elbows wing out to the sides
– Watch for your shoulders moving up towards your ears
– Lengthen up through the top of your head.
Second Position:
1. Position yourself on all fours, with your hands directly under your shoulders, fingertips facing forwards. Keep your spine in neutral and maintain a straight line from your head to your hips. Don’t let the abdomen sag.
2. Exhale as you lower your chest to the floor. This time, bend at the elbow and ensure that your elbows point towards your feet, with your upper arms staying close to your sides. As you push up, straighten up without locking the elbows.
Checkpoints:
– Keep your chest level with your hands
– Keep your head in front of your hands
– Keep your feet flat on the floor.
Third Position:
1. Drop your hips so that there is a straight line from your knees to your head. Glide your shoulder blades down your spine. Your fingertips should face forwards.
2. Exhale as you lower and inhale as you lift. Keep your head in line with your spine. Ensure that your head stays the same distance from your hands and that the elbows are pointing in the direction of your feet. Try to perform the exercise with flowing, continuous movements.
Checkpoints:
– Do not let your buttocks stick up
– Feel the movement in the back of your upper arms
– Do not rely on momentum.
Fourth Position:
Make sure you have been practicing the modified positions for some time before progressing to this position. This time your whole body should be in one straight line. Don;t let your head sink into your shoulders. Lower the chest to the floor, keeping your elbows pointing towards your feet and using the same breathing pattern as for the previous positions.
Checkpoints:
– You should really feel this in the triceps
– Keep your body in alignment
– Hollow the abdominals
– Maintain in a straight line from your head to your feet.
