PLANK ROLL-DOWN

BEGINNER

Many Pilates exercises act as setups or building blocks for more advanced exercises. The Plank Roll-down strengthens the arms and abdominals, homing in on the positions you will need to master to do Push-ups. The controlled up-and-down motion also targets the leg muscles.

Start in the Pilates stance.

Bow your head and roll down, bringing 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 sequence three times.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Your body to be rigid when in the plank position.

AVOID

• Allowing your lower back to sag.

BEST FOR

• rectus abdominis

• triceps brachii

• gluteus maximus

• biceps femoris

• obliquus externus

• tensor fasciae latae

• rectus femoris

• vastus intermedius

QUICK GUIDE

TARGET

• Core muscles

BENEFITS

• Strengthens and tones abdominals, arms, and legs

NOT ADVISABLE IF YOU HAVE

• Pregnancy

• Lower-back pain