Pilates exercises explained
Push Up Kneeling
"Push Up Kneeling" is a preparatory exercise for, among other things, "Push Ups".
With the exercise we establish the connection from the shoulder girdle to the center of the body. Through this we build a basic stability in the shoulder girdle, which is important for all exercises in support. For example "Side Bend", "Leg Pull", "Push Up"...
Exercise description
In order to be able to perceive the placement of the shoulder blades as well as the connection from the shoulder girdle to the chest, we start with the exercise Protraction - Retraction.
To do this, we draw attention to the area between the shoulder blades. Preparing for this, we inhale to expand the ribcage and exhale to lightly activate the abdominal wall by pulling it upwards.
With the next inhalation we hold the activation and with the exhalation we let the thoracic spine sink down between the shoulder blades.
With the inhalation we push them up again. Repeat this a few times.
Now comes the actual exercise, for which we come into a knee push-up position. Here we let the upper body sink towards the floor under 3 steps exhaling.
With the inhalation we push ourselves back to the starting position.
We do 5 to 7 repetitions of the exercise. Then mobilize the wrists.
Frequently asked questions
Pain in the wrist?
Loosen and mobilize hands again and again.
Pro Tip From Maria
If you keep the elbows close to the body, we train more the triceps. If you keep your arms a little wider and slightly turned inward, we train more the pectoral muscle.
Video with the brief explanation of the Pilates exercise Push Up Kneeling
Most common errors
Shoulder blades collapse - Imagine that there is a hand between your shoulder blades, do not squeeze it.
Sagging in the lumbar spine - keep the pelvis slightly higher until the center of the body is so well trained that the diagonal can be maintained from the crown of the head to the knees.
Assistance
What can you do if the exercise is too difficult?
Do push-ups against the wall.
Training support
How can you support the training success?
Make movement smaller. After the 1st step, hold position and reactivate.
Then increase week by week.
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