Pilates – Push-Ups

    Published: 06-16-2009
    Views: 17,796
    Certified Pilates instructor Dori Markakos demonstrates how to do a push up one of the most fundamental Pilates exercises.

    Dori Markakos

    Dori is an experienced fitness professional whose love of fitness began in grade school with her love of dance and ballet. She’s danced classical ballet since she was 5. As her interest in fitness grew, she began experimenting with all varieties of group fitness and weight lifting. Dori went the practical route to college and received her Bachelor’s Degree in Business with a specialization in Marketing from the University of Virginia’s School of Commerce, but not before receiving her fitness instructor certification in her spare time. After college, Dori went to work for Environmental Design & Construction, LLC (EDC) where she is presently the Controller. In this position, Dori serves as the company’s chief business officer. But, Dori’s heart is in the field of fitness. Dori maintains her certifications and puts them to work as a personal trainer, spinning and Pilates (mat and reformer) instructor. As part of her career development, Dori also received specialty training in pre and post natal fitness, with a specialization in pre/post natal Pilates. Dori currently works with clients as Pilates instructor, while keeping up with her own workouts. She’s run multiple marathons and is an accomplished triathlete having run numerous triathlons as well having completed the Ironman Triathlon. Dori resides in Arlington, Virginia with her husband Peter and daughter Mia.

    Hi! I am Dory, your personal Pilates instructor. Im showing you some of those basic and popular Pilates exercises. Right now, I am going to show you one of the most fundamental, they are push ups.

    Now, push ups done in Pilates are much like push ups done, in other sports. However, we are just going to do them a little more slower and a little more controlled. So, go ahead and sit yourself back towards the mat just a little bit. Now, I am going to show you a modification here, if you like to do a full push up, you are welcome to do so. Go ahead and walk those hands forward just that they are just below your shoulders, your knees are comfortably on the mat, your toes are just tucked under nice and easy, look straight down at the mat to keep your spine in neutral, what I dont want to do is let your hip set forward, or for you to tuck your tail up behind you. I want you to have a nice flat back, abs pulled in, shoulders open, take a big, deep breathe in, inhale and exhale, take it down for about three counts, nice and easy just about till your nose touches, and then slowly push up. Inhale and exhale, slowly take it down, down, down and then up, up, up. Abs stay pulled in, inhale and exhale, slowly take it down and then push it up, and one more like this. Inhale, exhale, take it down, exhale, push up.

    Now if you like to take it to a full push up, just tuck those toes under, extend those legs, again, hips stay tucked under, inhale, exhale, take it down, down, down, and slowly push up. Three more like this, down, down, down, inhale, exhale, push up, you got two more, almost done, inhale and exhale, lift. Last one, keep those abs pulled in, and push up, tuck those knees under, take it back for a child pose stretch, good job, and hold it, unroll your vertebrate one at a time, so you are sitting up nice and tall, let's go ahead and move on.