Pilates Exercise of the Month: Elephant from Plank on the Foam Roller
Aim
To use the core to lift the body upwards from a plank positiStarting Position
Roller sideways. Come to an all fours position with the knees bent dire
Action
Inhale - to prepare.
Exhale - engage the powerhouse and tuck the tailbone under so that the pelvis is in a posterior tilt and draw the buttocks up into the air. The body will form a “V” shape with the head down a few inches from the floor as the buttock lift. As the buttocks lift, the roller draws closer to the hands and the roller will move further down the shins towards the feet.
Inhale - to return to the starting position.
Target Muscles
Pectorals, deltoid, triceps, core abdominals, hamstring stretch, adductors, quadriceps, rectus abdominis, scapula stabilisers, gluteals
Watchpoints
- Ensure the core abdominals are engaged throughout and try to maintain a slight posterior pelvic tilt to avoid the tendency to stick out the buttocks (and therefore arch the lumbar spine) as the buttocks are raised
- Maintain the length between the ears and shoulders
- Try to avoid collapsing in between the shoulder blades. Engage serratus anterior muscle to maintain the distance in between the shoulder blades
- Maintain connection in the inner thighs
- Try to maintain engagement of the quadriceps to prevent the knees from bending
- As the buttocks lift, try to avoid the tendency to lean the body weight forwards
Contra Indictions
This exercise places extra stress on the wrist and shoulder joints. Take extra care when attempting this exercise for certain clients with problems in these joints as it may prove unsuitable for them.
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
