Pilates push-ups are an amazing exercise for building strength in the arms, chest, shoulders and abdominals. They can be challenging and as with a lot of Pilates exercises, they will become better with practice.
How to perform a Pilates push-up:
Begin with a roll down. Inhale, and as you exhale, round your shoulders and tuck your chin, rolling through the back slowly thinking about articulating through the spine. Take as much bend through the knees as is needed to have the top of the head facing down to the floor. Inhale and walk your hands out bringing yourself into a high plank position with the body on the same plane and wrists under the shoulders. As you exhale, bend the elbow keeping them close into the body so imagine you are sending them backwards. Inhale to push back to plank.
Tips for maintaining a strong position are to not allow the shoulder blades to collapse or the spine to sag. Shoulder blades should keep away from the ears and tip the pubic bone up towards your face.
The chest doesn’t have to get all the way to the floor to begin with so just lower as far as your strength will allow you to. Push-ups can also be performed against a wall or box or step and on the knees.
Blog by Anthea Champion – Personal Trainer (Champion Fitness)