Push-Up 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

1-3

Main Body Position:

Plank

Spine Position:

Flexion, Neutral

Part of Series?

No

Start Position 🏁

  • Stand at back of mat, feet in Pilates V (heels together, big toes a couple inches apart)
  • Stand tall
  • Look straight ahead

Cues 💡

  • Lift arms to shoulder height or above head
  • Lower chin and roll spine down one vertebra at a time
  • Don’t hinge at hips while doing this, the movement should be in the spine
  • Bend knees as much as necessary to place hands on mat
  • Walk hands out to push up position
  • Hands shoulder width apart, fingers pointing straight ahead
  • Bend elbows tight to torso to lower body down
  • Touch tip of nose to mat or come close
  • Push back up until elbows are straight
  • Push firmly into hands for the duration of the exercise, whether lowering down or pushing up
  • Once desired reps are complete, return to standing in reverse way as came into exercise
  • Watch tendency to squeeze shoulder blades together. Keep shoulder blades neutral.
  • Watch tendency for hips to sink. Keep hips up. Should be a straight line from back of head to hips to heels.

Breathing 🫁

  • Inhale (nose) to lift arms above head
  • Exhale (mouth) to tuck chin and roll down
  • Inhale (nose) to walk hands out to push-up position
  • Exhale (mouth) to hold
  • Inhale (nose) to bend elbows and lower body down
  • Exhale (mouth) to straighten elbows and lift body up
  • Inhale (nose) to walk hands back to standing folded position
  • Exhale (mouth) to roll up, back to standing
  • Inhale (nose) to raise arms above head
  • Exhale (mouth) to lower arms

Modifications 🔧

  • Hold plank for a few deep breaths
  • Reduce amount body lowers toward mat
  • Bend knees and place on mat
  • Place hands on a sturdy elevated surface, such as a bench, chair or bed. Feet remain on floor.