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The Hover Press The Hover Press

The Hover Press - PDF document

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Uploaded On 2016-07-12

The Hover Press - PPT Presentation

Up The knee hover is a great full body exercise It helps to strengthen arms legs back and most of all core Almost everyone can do this exercise safely from beginner Pilates goers to the more ID: 401874

- Up The knee hover

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The Hover Press - Up The knee hover is a great full body exercise. It helps to strengthen arms, legs, back and most of all, core. Almost everyone can do this exercise safely from beginner Pilates goers, to the more advanced. Look out for this exercise in my workouts to come! Beginners /Intermediate : The Hover - Just practice positions as demonstrated in pictures 1 & 2. 1. Start in the Pilates Shell stretch position (Pic 1) , with arms open slightly wider than shoulders and toes tucked under. 2. Inhale : g ently pulling in the belly button and engage the pelvic floor. 3. Exhale : Transferring your weight into your hands and lining up your knees with your hips. Head neck and tail bone in one straight line. 4. Inhale : D raw in your abdominals and push up onto yo ur toes lifting your knees a few centimeters from the floor, hovering and using your abdominals to elevate our hips (Pic 2) . Ensure your shoulders are pressed back and down and head and neck are in neutral. Exhale: Return to start position. Perform 8 - 10 r eps Intermediate/Advanced: The Hover - Press Follow instructions 1, 2, 3 & 4 as above From the hover position (pic 2), 5. Exhale : as you continue to transfer your chest over your hands and slowly bend your elbows performing a wide press - up lowering your ch est towards the floor (Pic 3) . Ensure your hips stay in - line with your knees and your abdominals are drawn in keeping your hips elevated, and keeping your heels pushed towards the floor. 6. Inhale: Straightening the arms and transferring your weight back t o the hover position. 7. Exhale: Lowering your knees back to the floor and retur n ing to the start position. Note: When performing the press part of this exercise, please ensure that you work within your own range. The depth of you r push - up will gradually i mprove as you get stronger. Ensure your abdominals are engaged throughout to protect your lower back and keep your hips elevated.