This week I will be showing you how to do the Plank Roll-Down exercise.
This week’s Plank Roll-Down exercise strengthens the arms and abdominals, honing in on the positions you will need to master when doing push-ups. The controlled up and down motion also targets the leg muscles.
It is a good idea to make sure you read through and familiarize yourself with all the information before you start, that way you will know what to look for and what to avoid, and if you suffer from any pain or injury, when to avoid the exercise entirely.
The Plank Roll-Down exercise strengthens the arms, abdominals and leg muscles.
Start in the Pilates stance with your feel hip width apart.
Bow your head and roll down, keeping your hands and head heavy and relaxed as you bring your hands to the floor.
Inhale as you walk your hands away from your feet into a plank position. Hold position for three full breaths.
Exhale while walking your hands back toward your feet.
Inhale, rolling up to return to the standing Pilates stance. Repeat the sequence three times.
AVOID: Allowing your lower back to sag.
TARGETS: Core muscles.
BENEFITS: Strengthens and tones abdominals, arms and legs.
NOT ADVISABLE IF YOU HAVE: Pregnancy
Lower back pain
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth