Learn how to do push-ups, an advanced Pilates Mat exercise, from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.
This is pushups, the last in the mat sequence.
So, we’ll start pushups by transitioning from seal to standing. In seal the hands go together, you thread the fingers through, and then wrap your hands around the front of your ankles. Clap your heels three times, rock back, clap clap clap. Do it again, Madeline, to get a little momentum going. Then come up to standing trying not to touch the mat. From here you’ll walk all the way back to the back edge of your in Pilates stance and reach your arms up towards the ceiling. Inhale to prepare. Then exhale, roll down towards the mat, and go out into your front support position.
From here we add Pilates pushups. Bend your elbows and push up. In Pilates the elbows graze the side of the rib cage rather than going wide to the sides. One more time here, Madeline. Inhale to lower, exhale to lift. Lift your hips back towards the ceiling, and walk your hands back towards your feet. Breathe in, then breathe out and roll up to standing. And again, breathe in, breathe out, and roll down through the spine, and walk out to your pushup position. Go for three pushups. You can go up to ten pushups if you like. That’s it. One more time. Lift the hips, and walk your hands back towards your toes. Then roll all the way back up to standing.
Now a challenging variation to this will include a little bit of balance manipulation. So, lift your arms up toward the ceiling, and as you begin to roll forward lift your right leg up. So, you’ll round forward freeing the right leg which will lift as you roll down. Then walk out so you’re in a one legged plank position, and why not do some pushups. How about three. That’s it. And two. And one. Then from here lift the hips. Walk back towards your toes. You’re almost in a standing split here. Then with control lower your leg and then roll your spine all the way back up to standing.
One more time. Take an inhale, yes. Exhale, as you roll down the leg will free. Then walk forward to your plank position. Hold it here. Bend the elbows three times. So, the hips are still square. The shoulders are still square here. Up, then lift here. Stretch the leg long. Breathe in deeply. Then breathe out. Begin to lower your leg. And roll all the way up to standing. That’s it. Lower your arms to the sides.
And that’s our pushups.