Jan. 5, 2021
In this edition of Pilates for XTERRA we introduce a new instructor, Heather Palmer, to demonstrate how to perform effective low-impact push-ups to sculpt your arms Pilates style.
“We don't do endless push-ups in Pilates, rather, we do them slow and with control so that each push-up gives maximum results and benefits,” explained Palmer, who has applied her nursing degree and associated health professional background to help individuals find better health through safe and effective movement.
“Remember to distribute your weight equally and keep your core in nice and tight. Everything in Pilates involves core activation,” she said.
Palmer’s progression through each exercise allows viewers of all abilities to hold at the level they feel comfortable with or advance through the set at the same time.
Sculpted Arms & Abs Program
- In tabletop position start with scapular push-ups (4 ct) then move to triceps push-up (4 ct).
- In Pilates push-up position do scapular pushups (4ct) then triceps push-ups. Keep elbows hugged into rib cage to target triceps (4 ct).
- In full plank position preform 1 triceps push-up then lift hips and push back to down dog for shoulder stretch. Articulating through the spine, roll back to plank position and preform 2 push-ups. Push back again to down dog and the roll through spine back to plank for 3 push-ups. Repeat one more time to finish with 4 push-ups.
- Push back into recovery position for final arm stretch.
Heather Palmer is NASM and AFFA certified personal trainer, Pilates, Barre, and indoor cycling instructor based in Oahu, HI. She discovered Pilates after suffering from a back injury, and was so impressed with the changes she saw and felt in her own body she became a Pilates instructor so she could help others do the same.
Past Pilates for XTERRA Videos:
LIVE – Routine for Beginners
Part I – Swimming
Part II – The Bridge Pose
Part III – Abdominal Exercises
Part IV – All Fours
Part V – The Hundred
Part VI – Side Planks
