Push Up

About This Exercise

The Pilates Push Up integrates a standing roll-down, a walk-out to plank, push-ups, and a walk-back to standing. It is a full-body exercise emphasising control and spinal articulation.

1Setup

Stand tall in Pilates stance (heels together, toes slightly apart). Arms reach overhead, shoulders relaxed. Engage your core and feel length through the spine.

2Execution

1. Inhale, reach arms to ceiling. 2. Exhale, nod chin and roll down through the spine, reaching hands toward the floor. 3. Place hands on the mat, bending knees slightly if needed. 4. Walk hands out in 3-4 steps to a plank position — body in one long line. 5. Inhale, bend elbows close to ribs, lowering chest toward the mat. 6. Exhale, press back to plank. 7. Perform 3-5 push-ups. 8. Pike hips slightly and walk hands back toward feet in 3-4 steps. 9. Roll up through the spine to standing. 10. Repeat 3 times.

Pro Tips

• Keep elbows close to the ribcage, not flared
• Maintain a plank line — no sagging or piking
• The walk-out and walk-back should be controlled, not rushed
• Roll through the spine vertebra by vertebra when standing