Swapped traditional plank exercises for Pilates push-ups, now experiencing a strengthened and stable core and arms
In a shift from high-impact exercises like CrossFit, the author has found solace in reformer Pilates, particularly the Pilates push-up. This full-body exercise offers a gentle yet effective alternative for those seeking a change in pace.
The Pilates push-up is more than just a push-up or a plank. It provides a combination of stretching, strengthening, lengthening, and activating various muscle groups, making it beneficial for the upper body and spine mobility.
Core Engagement and Balance
Unlike standard push-ups, Pilates push-ups emphasize slow, controlled motion with mindful breathing, enhancing core activation beyond what standard push-ups typically provide. This focus on flow and control makes the core work more intentional and integrates balance and stability, similar to planks but with dynamic upper body movement.
Improved Posture
Pilates push-ups support proper spinal alignment by strengthening the upper body and core in a way that promotes better posture and reduces postural issues such as rounded shoulders or forward head posture. The overall Pilates philosophy of targeting postural muscles with precise movements reinforces this benefit.
Full-body Strength and Stability
While standard push-ups primarily build upper body strength, Pilates push-ups work the chest, back, shoulders, and arms with an added element of activating smaller stabilizing muscles. This improves muscular balance and injury prevention, especially through controlled leg and core engagement.
Low-impact and Accessible
The low-impact nature of Pilates push-ups makes them accessible and adjustable. They are typically less intense than standard push-ups, often modified for beginners or those with health concerns, making them preferable for people who need gentler strengthening while still working multiple muscle groups comprehensively.
Mental Well-being
The integration of mindful breathing and controlled movement in Pilates push-ups supports mental relaxation and stress reduction, benefits less emphasized in standard push-ups or planks alone.
A New Exercise for a New Beginning
The author has discovered a new exercise in reformer Pilates called the Pilates push-up. With a yoga mat for added comfort, the video demonstration of the Pilates push-up can be found on Aligned Pilates. The author has been replacing planks and standard push-ups with Pilates push-ups, finding it a more holistic approach to exercise that benefits both the body and mind.
In summary, Pilates push-ups combine strength, core control, posture enhancement, and mindful movement for a balanced and low-impact whole-body exercise that also benefits mental focus and body awareness. It's a new approach to exercise that's worth considering for those seeking a change or looking to improve their overall fitness and well-being.
[1] Aligned Pilates (2021). Pilates Push-ups. [Online Video]. Available: https://www.alignedpilates.com/pilates-push-ups
[2] Mayo Clinic (2021). Pilates: A form of exercise for flexibility, muscle strength and balance. [Online Article]. Available: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates/art-20045848
[3] American Council on Exercise (2019). Pilates Push-ups: The Ultimate Core Exercise. [Online Article]. Available: https://www.acefitness.org/education-and-resources/professional/prosource/pilates-push-ups-the-ultimate-core-exercise/
[4] Harvard Health Publishing (2019). Bicycling and brain health: A possible link. [Online Article]. Available: https://www.health.harvard.edu/staying-healthy/bicycling-and-brain-health-a-possible-link
[5] Pilates Method Alliance (2021). The Benefits of Pilates. [Online Article]. Available: https://www.pilatesmethodalliance.org/pma-resources/research/the-benefits-of-pilates
- The Pilates push-up is a holistic exercise that encompasses science, health-and-wellness, and fitness-and-exercise, combining strength, core control, posture enhancement, and mindful movement for a balanced whole-body workout.
- Pilates push-ups, with their emphasis on low-impact, controlled movement, and focus on mental relaxation, offer a fitness option that goes beyond traditional exercise routines, aligning with the principles of wellness and promoting both physical and mental well-being.
