Exercise Of The Month: December 2012
PILATES UPWARD PLANK
Type: Stabilization Bodyweight Exercise
Level: Intermediate. Requires considerable strength when performed correctly.
Equipment: Non-skid mat. Sneakers optional.
- 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.
- 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