Exercise Of The Month: December 2012

PILATES UPWARD PLANK

Pilates Upward Plank

Pilates Upward Plank

Type: Stabilization Bodyweight Exercise

Level: Intermediate.  Requires considerable strength when performed correctly.

Equipment: Non-skid mat.  Sneakers optional.

Correct Form

  • Shoulders are higher than the hips, while the hips are higher than the knees, and the knees are higher than the ankles.
  • Do not sag.  Maintain one long line from shoulders to ankles.

Variation: Turn palms outward if the inward position is uncomfortable for your wrists.

Cautions

  • If you have carpel, or sensitivity in  your wrists, this exercise may feel very uncomfortable.
  • Do not attempt this exercise if you experience pain.
  • Do not throw your head back.

Muscles Worked: Triceps, Hip Flexors, Abdominals, Trapezius, Rhomboids, Teres Major, Latissimus Dorsi.

How To Perform Pilates Upward Plank

  • From a seated position, turn palms toward body.
  • Bring chin toward chest.
  • Exhale and lift up balancing on heels and hands.
  • Lower down to start position.
  • Repeat exercise for 8 to 10 repetitions.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2012 Irene Pastore and Blue Moon Personal Training

Posted on December 2, 2012, in Exercise and tagged , , , . Bookmark the permalink. Leave a comment.

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