Pilates exercises explained
Push Up
The "Push Up" exercise is a full-body exercise that strengthens the chest and trunk muscles in addition to the arm and shoulder muscles. The posterior fascia chain is stretched on the one hand and then strengthened again.
The demanding fascia chain is activated just in the support position. Preparatory exercises are "Knee Lift", "Elephant 1" and "Leg Pull Front".
Exercise description
Starting position in standing position. Legs hip-width apart. Inhaling roll away from the crown of the head to the tailbone.
With the exhalation crawl into the plank. In the plank position, pull the body long.
With an inhalation, lower the torso towards the floor 3 times in a controlled manner, bit by bit.
With the exhalation push the torso away from the floor under one time and straighten the arms. In the first round we do this divided push-up only 1 time. We can then increase this round by round.
With the exhalation we crawl again with the hands to the feet and roll up again vertebra by vertebra via the inhalation. Here you can also vary with the breathing.
Repeat the passage 3 to 5 times.
Frequently asked questions
What to do for pain in the lumbar spine?
It could be that either the pelvis is too low or the abdominal muscles are not active enough. Thus, either lift the pelvis a little or consciously activate the abdominal muscles again.
Pro Tip From Maria
In order to avoid the shoulder blades from moving together during the push-up, imagine how between your shoulder blades a flat hand lies and this must not be clamped.
Consciously pulling yourself apart from crown to sole during the push-up position will automatically activate your deep stabilizing muscles!
Video with the brief explanation of the Pilates exercise Push Up
Most common errors
The shoulders move to the ears during the push-up.
Basin sags.
Assistance
Learn Pilates Online.
How?
How the online Pilates course works
