PILATES UPWARD PLANK

Type: Stabilization Bodyweight Exercise

Level: Intermediate.  Requires considerable strength when performed correctly.

Equipment: Non-skid mat.  Sneakers optional.

Correct Form

• Shoulders are higher than the hips, while the hips are higher than the knees, and the knees are higher than the ankles.
• Do not sag.  Maintain one long line from shoulders to ankles.

Variation: Turn palms outward if the inward position is uncomfortable for your wrists.

Cautions

• If you have carpel, or sensitivity in  your wrists, this exercise may feel very uncomfortable.
• Do not attempt this exercise if you experience pain.
• Do not throw your head back.

Muscles Worked: Triceps, Hip Flexors, Abdominals, Trapezius, Rhomboids, Teres Major, Latissimus Dorsi.

How To Perform Pilates Upward Plank

• From a seated position, turn palms toward body.
• Bring chin toward chest.
• Exhale and lift up balancing on heels and hands.
• Lower down to start position.
• Repeat exercise for 8 to 10 repetitions.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2012 Irene Pastore and Blue Moon Personal Training