Exercise of the Month- Push Ups

This month of June we have a new, much anticipated exercise of the month! PUSH UPS!

I realize that this is probably a dreaded exercise, especially when we're planning to focus on it for a whole month! But, take a moment and consider how important push-ups are, especially when done properly.

Students of pilates realize that most of the more advanced pilates exercises require upper arm strength. In most cases, these exercises are completely impossible to do without the proper upper arm strength and arm positioning- they are un-cheatable. Cases in point on the reformer: Balance Control Front, Balance Control Back, Twist, Snake, Tendon Stretch variations, Star, etc. Or, on the Tower: Airplane, Flying Leg Springs, Rolling Stomach Massage, etc. And of course most of the Wunda Chair exercises require upper arm strength to balance the body on top of that small surface.

So, increasing upper arm strength leads to advancement in pilates. Which, leads to a more rigorous workout. Which makes you stronger and looking more awesome! What's not to love about push ups.

And, of course there is the fact that we're heading into the summer months and we all want to rock the tank tops and bathing suits sans bingo arms.

Our focus this month will be on how to do push-ups properly. One of the reasons why push-ups are so commonly detested is that there are so many things that can and do go wrong during a push-up. Tension in the neck or lower back, wrist pain, and shoulder pain are common. Even if you don't experience these issues, your push-ups could most likely use some work.

And yes, push-ups are part of the pilates mat routine designed by Joseph Pilates! In fact, there is what we call a "Pilates Push-Up". Pilates Push-Ups include bending the elbows close to the body rather than out to the sides. Also included is the journey from a standing position out to a plank position (walking the hands forward on the mat in only 4 counts), and the journey back up to standing again after the push-ups are complete. Pilates push-ups are considered to be more challenging than a typical wide-elbowed push ups.

Pilates Push-Up Bars
In his lifetime, Joseph Pilates invented many different pieces of exercise and lifestyle equipment- many, many more than we commonly use in studios today. One unusual piece of equipment that he invented, and that we have at Rhinebeck Pilates, was his version of classic push-up bars! As seen in the photo at the top of this post. Joe's bars are much larger than most push-up bars, not to mention way cooler looking, too! His bars are unique in that they can also be used for tricep dips. While using these bars for push-ups, be careful to not lower the upper body below the height of the bent elbows- that is a good way to pull a back muscle.

Benefits of Push-Ups
-helps us advance in pilates and yoga
-improves posture
-improves back and core strength
-push ups are a full body exercise
-improves alignment awareness
-in older adults, upper body strength is helpful in preventing broken bones from falls

Push-Ups Prepare the Body for the Following Pilates Exercises:
-Longstretch
-Snake and Twist
-Most Chair exercises
-Airplane

Push Ups Work the Following Areas of the Body:
-upper arms
-upper back
-midline/core

Here's a video of an instructor teaching a pilates push-up:



Here's a great video of Jack LaLanne showing off his push-up moves. Remember, ladies-don't try this at home, but have your husbands try it!