How-To Push-Ups: Are you just starting or restarting with pushups? Are you a beginner? A pusher-upper veteran? This post is for everyone, including you, my friend. It is 2 part series on how to greatly increase your core strength, and help you correct or improve your push up posture.
The Posterior Pelvic Tilt Planks:
Part 1 of this two-part series walks through PPT Planks A.K.A Posteriori Pelvic Tilt Planks. PPT Planks will teach you how to control your body’s muscles using your core, and hold a proper body line while in plank position. You will learn how to gain control of your tailbone or hips, while in a high or forearm plank position. You can choose either one, a high plank or a forearm plank. Technically though a high plank for PPT is advised, keeping in mind the goal of improving and perfecting our push-ups, and our ability to do so consistently. PPT Planks will target and engage your Transverse Abdominis, your glutes, your hips, some parts of your leg muscles, and shoulders.
PPT Planks Walk Through (Refer the image and points together)
- Go into a high or elbow plank position. Make sure your elbows are straight, and your legs are zipped strongly together. Your hips should be at the same level as your shoulders or a little lower. Keep this position engaged for some time. Feel all the muscles in your body that are engaged and concentrate on holding your core, without shaking. Control your muscles.
- Now tilt your tailbone down; straighten your back or raise your lower back/hips. Tilt your tailbone up and arch your lower back while doing so. Alternate tilting your tailbone up and down as stated above. Maintain each of the above positions for a while, and keep the rest of your body as still as possible in each of the two positions. While keeping your body as still as possible, you will feel a strong pull or engagement from your core muscles when you alternate tilting your tailbone up and down.
And that’s it. Rinse and Repeat 1 and 2 both.
PPT Planks can serve as your warm-up and as a finisher at the end of your workout session. Ideally, you should add at least one or two sets at the beginning and the end of your workout session.
With 1-2 sets of PPT Planks, each set with 6-10 repetitions will help you develop more awareness of your core, shoulders, legs, back and hips. Don’t fatigue yourself doing the warm-ups and finishers. Exercise it as slow as possible and ensure your safety. Be consistent and have patience.