Core Elbow Pads
The Plank Pose is an exercise routine that is common to both yoga and Pilates. The name of the exercise actually comes from yoga which is used in Pilates as a front support movement. The exercise is known for developing stability and for core strengthening. The exercise likewise makes use of the coordination of a number of muscles such as the arms, the glutes, and the legs in order to provide optimum core stabilization of muscles.
More often, the plank is likened to a push up but the main difference between the two is that the push up entails greater stress particularly on the neck and the shoulders which the plank tries to avoid. It is important to observe good form when you do the plank and you would know when you have attained it for your shoulders are stable yet they are not rigid and you feel that your center is working. Here are the steps on how to execute the Pilates Plank Pose.
1. Position – To kick off, position your hands on the floor with your finger straight and your arms and elbows straight but not locked. Then lengthen your spine and engage your abdominal muscles and observe the extension of the energy from your head to your tail. Then put your weight to your hands by leaning forward with your shoulders aligned over your wrists. You can use wedges or pads to reduce the wrist pain by relieving pressure on the joint.
2. Extension – Then with the use of your abdominal muscles in lifted position, extend your legs straight and keep them together and observe the energy sent through your heels. Without over tightening, activate your legs and then bring them together bearing emphasis on the center line. Then activate but do not clench your glutes and then breath deeply and observe the expansion of lower ribs and back. Then hold it there in that position for at least three to five breaths.
3. Repetitions – It is important to take a break before every repetition and make sure that your body is well aligned before your exercise another repetition. Make sure that your ears, shoulders, hips and heels do not arch or sag. Make at least five repetitions of the exercise.
Lastly, if you experience or start to shake, try to release the pose, breathe and then start again to make a good set up before you do the plank.
About the Author:
Finding the perfect Tony Horton's 10 Minute Trainer takes time and effort. The P90X workout is a great place to start if a person is interested in flat abs. The P90X Extreme is also another workout that will help develop flat abs.
Article Source: ArticlesBase.com - Steps on How to Execute the Pilates Plank Pose
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