Exercise of the Week! The humble push-up :) This one is suitable for both pre and post-natal. 1. Starting in either tabletop or 3/4 plank position, hands underneath shoulders and the creases of your elbows facing forward (Pilates push-ups are tricep push-ups) 2. Engage your core (squeeze and lift pelvic floor, try to flatten out across the hip bones, belly button draws back towards the spine and the sides gently draw in). 3. LEVEL 1: (Tabletop Position) Breathing in, bend the elbows and sink the forearms down toward the floor, keeping pressure in the hands LEVEL 2: (Tabletop position) Breathing in, lean forward, keeping the torso on top of the forearms and taking the forehead toward the floor LEVEL 3: (3/4 Plank position) Breathing in, lower the torso between your hands (as low as you can maintain a strong core and pelvic floor), keeping the elbows squeezed into your sides 4. ALL LEVELS: Exhale, drive the hands into the floor and lift the torso back to the starting position. Do as many as you can with good form. The keys to this one are to keep the elbows squeezed in toward the body and keep the torso moving as a plank (no dipping of the hips at the bottom of the movement, or lifting up like a wave). *Particularly for post-natals, keep your hips slightly lifted in 3/4 plank (as per pics), this helps keep transverse abdominis engaged while the rectus abdominis muscles are lengthened after pregnancy (and therefore struggle to help maintain the integrity of the plank).
Posted on: Mon, 08 Dec 2014 04:07:59 +0000
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