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.
To use the core to stabilise the body in a plank position whilst moving from the shoulder joint and to maintain scapula stability whilst the body is in motion
To work the abdominals, whilst maintaining pelvic stability
To work the abdominals and massage the spine and open out the chest and shoulders whilst balancing
To work the quadriceps
To stretch the adductors and lateral spinal flexors
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the gluteals, whilst maintaining length in the waist and good pelvic stability
To learn to work with opposition and control, whilst maintaining good scapula stability and co-ordination. This is a much more demanding exercise than the Seesaw
To work the oblique abdominals, whilst maintaining pelvic stability
To work the glutes and core abdominals, whilst maintaining lumbar and scapula stability
To work the gluteals and oblique abdominals, whilst maintaining length in the waist
To work the abdominals, whilst maintaining a neutral spine
To challenge the abdominals and co-ordination. To stretch the spine and hamstrings
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
