Centerworks Blog

Push-Up Exercise Tips for More Muscle Power

Enjoy Whole-Body Strengthening Without Any Fancy Equipment!

A great body position on push-ups, makes the exercise so much easier to do! And with great technique you’ll be getting a lot more bang for your buck from every repetition to improve your upper body strength and fitness.

Push-ups in Pilates normally are done at the end of a Mat workout, but they’re a great exercise that you can do anytime, anywhere without any fancy equipment to maintain your fitness.

To Start the Exercise:

  • Stand with your feet in a V-position, arms extended over your head.
  • Walk your hands down the front of your body while you bend forward to reach the floor.
  • Walk your hands out on the mat taking 3-5 steps to get into a long and strong push-up position.

While you are getting into your push-up position…the following things should happen in this order:

  1. Heels lengthen away from the head
  2. Tailbone tucks under and reaches towards the heels
  3. Lower abdominals lift up and in
  4. Glutes & Inner thighs squeeze
  5. Shoulder blades pull down the back
  6. Spine lengthens through the top of the head

To do a Push-Up and keep a great body position, the sequence of what happens is really important.

Inhale to lower the whole-body, exhale, pull the low belly up, shoulders down, then engage the muscles under the shoulders, around the ribcage and into the belly to help lift the body up while straightening the arms.

Here’s a video clip with my fitness tips and a Push-Up demo to help you improve your body position and Push-Up power.

Have Fun Practicing Your Push-Ups!

Posted by Aliesa George in Exercise and Fitness, Pilates, Pilates Exercises, Techniques & Teaching Tips, Strength Training, Videos and tagged , , , , , , , .

Copyright: If you reprint a post on this site or re-post it on your own blog or website, you must include the following attribution: © MMVIII-MMXIII, Aliesa George and Centerworks©. Used by Permission. Originally posted on


Visit the Store