Video:How to a Do a Full Pilates Plank Posewith Audrey Laurelton
The full plank position is one of the primary poses in Pilates classes. Watch this how-to video from About.com to learn how to hold a proper full plank pose.See Transcript
Transcript:How to a Do a Full Pilates Plank Pose
Hi, I'm Audrey Laurelton, owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to a full Pilates plank pose.
Full Pilates Plank
The full Pilates plan pose is designed to develop core strength and stability. It can be done on the mat without any special pieces of equipment. To begin, we are going to place the hands down on the mat, making sure the shoulder are directly over the wrists. The arms are long but not locked.
We are going to step the feet back into a nice, long Pilates stance, hugging the inner thighs and heels toward each other to feel that midline squeeze. Keeping the navel in towards the spine and the hips down inline with the body, you are going to hold the position for 30 seconds.
Side Pilates Plank
For a more advanced variation, you can try the side plank. You'll want to bend the knees slightly and make sure the heels are in line with the hip. Bend the arm by the side and then press up into your side plank, keeping that navel tight and work that side. Make sure you do both sides, holding for 30 seconds each.
Thank you for watching and for more information, go to: health.about.com.