Advanced Pilates – Push Up into a Side Plank

    Published: 06-16-2009
    Views: 29,333
    Fitness professional Dori Markakos demonstrates the advanced pilates push up into a side plank.

    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. This is Advanced Pilates. I am going to show you how to do a push up in transition right to a side plank. Great exercise, its really challenging. Seat yourself at the backend of the mat, walk your hands forward and were going to get in a full push up position. So, you are going to have both hands dropped just below your shoulders, both legs are going to be extended, toes tucked under, pulling up from your midsection, you are going to inhale and exhale, drop back on your toes, engage those abs, take it down for a full push up, come right back up to center, you are going to balance yourself on your right hand, as you bring your body to the left, crossing the left leg on top. Balance right here on the side, really pull up from this underwear bleek (ph).

    I want you to hold yourself here for five, four, three, two, one, come right back to center, twisting right on top of those toes, balancing right here in the center. Right here, push up, inhale and exhale, take it all the way down, all the way up, now you are going to twist onto going to the right. So, your left hand is going to be stabilized into the ground, the right leg is going to be on top, you are going to pause and hold it, lifting the underside of the oblique, and look up towards that hand if you can challenge yourself, if not, you can just hold it just like this. Pause and hold it, come right back to center, hold it, inhale and exhale, really pulling those abs, one more push up, drop to the knees, take it back for a stretch, and lets move on.