Pilates Workouts
Push Ups:
These push-ups are great for shaping the upper body, the shoulders and biceps. If they are performed properly, your abdominals will get a workout too. Once you progress beyond the first position, if your previous exercise was a standing one you can preserve the flow of movement and loosen up the spine by using a transitional move to get to the floor. Follow the instructions for the mobilizing exercise called “Rolling Down the Spine” and ,once your hands are hovering at floor level, bend at the knees, place your hands on the floor and move into the start position for push-ups. In every position, pull the abdominals in tight, never allowing them to sag, and keep your spine in neutral. Check for tension in your neck. Build up gradually to the full push-up.
Purpose: To strengthen the upper body.
Target Muscles: Deltoids, pectorals, biceps, stabilizing back muscles and abdominals.
Repetitions: Repeat up to 10 times.
First Position:
1. Stand facing a wall and place your hands on it. Your hands should be level with and just wider that your chest and flat against the wall, with the fingers pointing upwards. Your feet stay flat on the floor. Keep your spine in neutral and lengthen up your body, feeling your head “float” towards the ceiling.
2. Bend at the elbows to bring your chest towards the wall. Keep your head in line with your body, slide your shoulder blades down your spine, and check that you are not pushing up your ribs. Push away from the wall to come back to your starting position. Keep the movement slow and controlled.
Checkpoints:
– Keep your head in line
– Do not let the abdominals sag.
Second Position:
1. Position yourself on all fours, knees directly under your hips and hands directly under your hips and hands directly under your shoulders, with the fingertips facing forwards. Keep your spine in neutral and don’t let your head sink into your neck.
2. Keeping your head in line with your spine, exhale as you lower your chest to the floor between your hands by bending your elbows. Do not allow the abdominals to sag. As you push up., straighten the arms without locking the elbows.
Checkpoints:
– Do not lock the elbows
– Lower only as far as you can control
– Keep your chest at hand level and your head in front of your hands.
Third Position:
1. Drop your hips so that there is a straight line from your head to your knees. Your fingertips should be facing forwards and your hands directly under the shoulders. Keep the abdominals strong and your hips square.
2. Exhale as you lower and inhale as you lift. Keep your head in line with your spine and in front of your hands. Don’t let your ribs flare up. Keep your weight evenly distributed between your knees and your hands.
Checkpoints:
– Keep a straight line from your head to your knees
– Do not let you buttocks stick up
– Do not arch or curve your back.
Fourth Position:
1. Form a straight line from your head to your feet, supporting yourself on your toes and hands. The fingertips should face forwards and your head should be in alignment with your spine.
2. Lower your chest to the floor between your hands, then push up, keeping your elbows soft. Keep the movement controlled and continuous. Lower only as far as you can control.
Checkpoints:
– Keep your shoulder blades down the spine
– Make it a controlled, flowing movement Breathe laterally.
