Chest Workouts at http://centerworks.com Whether you're doing Push-ups at the end of a Pilates Mat workout, or as a part of your regular gym-training routine, your body position and focus are critical for getting the most benefits from this upper-body strength training and chest workout exercises.
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In Pilates we usually start standing and roll down to walk the hands out on the mat to get into position. This sequence of getting in and out of a push-up position is very helpful to get your body lined up and the right muscles engaged for optimal support.
To begin:
Stand with your feet in a V-position, arms extended over your head.
Walk your hands down the front of your body while you bend forward to reach the floor.
Walk your hands out on the mat taking 3-5 steps to get into a long and strong push-up position.
While you are moving the body out long on the matthe following things should happen in this order:
Heels lengthen away from the head
Tailbone tucks under and reaches towards the heels
Lower abdominals lift up and in
Glutes & Inner thighs squeeze
Shoulder blades pull down the back
Spine lengthens through the top of the head
To hold a good Push-Up position:
Inhale and breathe into the back of the body to help lift the body up off the hands and feet. Exhale and pull the abdominals in more being sure that the shoulders down and back stays still.
To do a Push-Up: Inhale breathing into the back and bend the elbows lowering the body towards the mat. Exhale, pull the stomach in keep everything else squeezing tightly, to hold the body in a nice straight line as you lift your body away from the mat.
To keep a great body position as youre lifting up from the floor, the sequence of what happens when is really important. Inhale to lower the whole-body, exhale, pull the low belly up, shoulders down, then engage the muscles under the shoulders, around the ribcage and into the belly to help lift the body up while straightening the arms.
Ladies - if you think doing a full he-mans push-up is too much for you to start You can begin focusing on your body position with push-ups standing on a wall, progress to a lower angle on a chair, or bench, and before you know it youll be strong enough to do full push-ups on the floor!
In the long run, Its better to begin with a small arm bend and maintain a great body position with all the right muscles working, then to get your nose to the floor, but have your butt poke up in the air, or sag your lower back. So concentrate on your form and really feel your whole-body working to maintain your body alignment. Once this gets easieryoull be able to work in a full range of motion and lower your whole body all the way down to the mat and get back up with ease!
In Pilates mat class, we generally only do sets of 3-5 push-ups so you can be sure that your last rep is the very best one youve ever done. Do 3 sets and youve gotten in 9-15 repetitions of some great chest and arm strengthening work along with your belly, butt, legs.and the rest of your body!
Stand Tall, roll down to put your hands on the mat, walk out to your push up position. Its head to heels like steel! for a strong and stable body position. Inhale to lower, then exhale, belly up, and arms push the body away from the mat. Repeat 3-5 times (or as many as you want to do) then walk your hands back in to your feet, and roll back up to stand tall!
Hope this helps tweak your technique for a more power in your push-up. Aliesa George, Centerworks Pilates Institute http://www.youtube.com/watch?v=aOMz5acY_jA
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