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How To Teach Push Up Joseph Pilates Exercise
Video: Push Up How-to Video
Position: 34 of 34
Previous Position: Control Balance Exercise
Also Known As:Â
Category: Pilates Matwork
Level: Advanced
Benefits:Â Strengthens triceps, chest, and upper back.
Precautions:Â Injuries to your shoulder, wrist, elbow, or neck.
The superpower of the Push Up Pilates exercise is that it strengthens the UPPER BACK. Why is this such a great superpower? To answer that question you need to ask yourself this question:
Why is a strong upper back important?
Your upper back muscles hold your body upright. Strong back muscles act as the opposing force to your core, which helps to prevent the dreaded poor posture and back pain.
6 Teaching Steps For Push Up Pilates Exercise
Step 1: Stand
Stand with feet together.
Step 2: Roll DownÂ
Roll down through the spine and place your hands on the mat.
Step 3: Walk
Walk the hands out until the shoulders are over the wrists and the body is in Plank Position.
Step 4: Elbows
Bend elbows towards ribs in a Tricep Push Up. Repeat 5 times.
Step 5: Pelvis
Lift the pelvis. Walk hands back to the feet.
Step 6: Roll Up
Roll up through the spine to standing.
6 Teaching Tips For Push Up Pilates Exercise
Tip 1: Straight
In Plank Position, make sure your legs and arms are straight.
Tip 2: One Line
In Plank Position, make sure your heels, hips, shoulders, and ears are in one line.
Tip 3: Shoulders
When you lower yourself toward the mat, keep your shoulder blades snug into your back (most people will let their shoulders shoot upwards).
Tip 4: Abdominals
Use the abdominals to return the pelvis to the upright position.
Tip 5: Spine Roll Up
When moving to Standing Position let the spine roll up, vertebra by vertebra.
Tip 6: Pelvis
Keep your pelvis steady when you walk your arms out at the beginning of the exercise. You’ve heard the saying, “Don’t rock the boat”. During this exercise, your mantra is, “Don’t rock the hips.”
9 Beginner Modifications For Push Up Pilates Exercise
Beginner Modification 1: Prone Leg Extension
Prone Leg Extension Pilates Exercise
Beginner Modification 2: Prone Leg Extension
Prone Leg Extension Exercise
Beginner Modification 3: Plank On Forearms
Plank On Forearms Pilates Exercise
Beginner Modification 4: One Leg Kick
One Leg Kick Pilates Exercise
Beginner Modification 5: Swan Preparation
Swan Preparation Pilates Exercise
Beginner Modification 6: Four-Point Kneeling
Four-Point Kneeling Pilates Exercise
Beginner Modification 7: Knees Bent
Bend your knees as you are rolling down from standing to get your hands to the mat.
Beginner Modification 8: On Your Knees
Do the push-up portion on your knees
Beginner Modification 9: Desk
Place your hands on a desk and do the Push-up at an elevated angle.
5 Advanced Modifications For Push Up Pilates Exercise
Advanced Modification 1: Swimming
Swimming Exercise
Advanced Modification 2: Double Kick
Double Kick Exercise
Advanced Modification 3: Leg Pull Front
Leg Pull Front Exercise
Advanced Modification 4: Prone Alternate Arms
Prone Alternate Arms Exercise
Advanced Modification 5: Prone Breaststroke
Prone Breaststroke Exercise
Pilates Push Up FAQs
Are Pilates Push-Ups a challenging exercise?
Yes. The Pilates push-up is a big challenge for most people. It takes time to build up the core and arm strength needed for the exercise. That’s why it comes in as the final exercise on the classic Joseph Pilates exercises.Â
Are Pilates Push-Ups Part Of Joseph Pilates?
Yes. It comes in as the final exercise on the list in Joseph Pilates’s book, “Return to Life Through Contrology.”
What are the main benefits of Pilates Push-Ups?
The Pilates push-up is a total body exercise. It will strengthen your wrists, arms, shoulders, and core muscles. The legs also get in on the action, especially your hamstrings and thighs.Â
How do I stop rocking my hips?
Place awareness on your hips. If you feel them rocking back and forth with the movement of your arms, try to keep them still.Â
How do I keep my shoulders stable?
Keep your shoulder blades down as you lower from Plank to bent elbows. The shoulder blades should not lift up or slide toward each other.Â
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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