Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the one arm side push up
Read the full transcript »
Dory: Hi, I am Dory and this is Advanced Pilates. I am going to show you how to do one arm side pushup. What I want you to do is to align yourself in a straight line on your mat, so your ankles are in line with each other, knees stacked on top of the opposite knee, and your hips are in alignment, waist nice and straight, and the right hand is going to be placed in front of the belly button. As you are propped up out of your left shoulder, what I want you to do is to push that right hand into the mat, take the left arm and wrap it around your midsection. You are going to inhale and exhale, slowly lower that arm onto the floor, and pushup on the right arm. Lower it, the left elbow almost touches the floor, and pushup, inhale and exhale, really tighten those abs, you work that tricep, lower and lift, give me two more, slowly lower and lift. Last one, inhale and exhale, push it up and hold it, hold it, hold it, great job. Slowly you release the left arm, bring both legs right in front of you, we are going to switch sides. Sitting up nice and tall, again, we are going to elongate our entire body on the mat, so rest on the right elbow, stretch both legs out on top, you are going to stack both legs on top of each other so the ankles are in alignment. Again, the knees and the hips, the left arm is placed right in front of the belly button, and you are going to inhale and exhale, pull up and out of that shoulder, engage those abs, as you force the left hand into the mat, you are going to wrap the right arm around your midsection. You are slowly going to lower to the elbow touches, and push up, lower and lift. Really work the back of the arm, the triceps and push up, give me three more, lower and lift, inhale and exhale; last one, and lift, great job. Go ahead and sit up nice and tall, and let's move on.
Copyright © 2005 - 2014 Healthline Networks, Inc. All rights reserved for Healthline.