The forth Power Element of your ‘Winter Rev Up’ 5-Series is a Pilates Push Up. It works to develop strength in the upper body and core while also increasing awareness of neck and shoulder alignment. Remember: there’s been a Power Element each week for the last three weeks! Make sure you check out the Power Elements 1 through 3 so that you can put it all together in a couple of weeks!

What You’ll Need: a small clear space, a mat, (no weights needed for Power Element 4)

Week 4

Power Element 4: The Pilates Push Up

Main Focus: Develops upper body and core strength while increasing awareness of shoulder and neck alignment

The Movement

Start on all four’s with the hands under the shoulders and the hips shifted forward of the knees so that your torso, hips and knees are in one long line.

• Breathe in to bend your elbows, lowering your chest towards the mat (Step 1 & Step 2)
• Breathe out to push your way back up
• Repeat 10 times total

Add Resistance

• You are the resistance!
• Repeat it 10 more times!

Add the Variation: The Plank

• Lift your knees into the air and come into plank position (Step 3)
• Hold and breathe for 5 deep breaths
• Lower the knees and do another round of push-ups followed by another plank!

Do’s and Don’ts:

• DO keep your core tight
• DO keep your hips square to the floor in both the push up and the plank
• DON’T let your shoulder blades pinch together and your head push forward in your push up (fig 4)
• DON’T let your hips drop towards the floor so that your back arches in your plank (fig 5)

We want you to get fit and feeling great, so to learn more about Pilates and enjoy an experience at one of our favourite places in the city, sign up and take a group class! Your first class is free! Also, be sure to join us next week for Power Element 5! The last of your ‘Winter Rev Up’ 5- Series. 

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