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Tip to Toe Pilates Workout with 10 Beginner Exercises

By , About.com Guide

Updated October 17, 2011

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9 of 10

Dolphin Plank
plank exercises

Dolphin Arm Plank

(c)2009, Marguerite Ogle
Dolphin plank is going to call on harmonious effort from your whole body. You can build up to this exercise by keeping your knees on the mat.

  1. Begin on your hands and knees. Then move your elbows to the floor directly under your shoulders.

  2. Your forearms can extend on the floor straight in front of you with your hands flat, or your hands can be clasped with fingers entwined. Make sure your shoulders are back and down, and your chest is open.

  3. Keep your abdominal muscles pulled in to support the movement as you step back into a plank position. The length of your body is supporting this move -- it is not focused only in the upper body. Make sure you are in a straight line.

  4. Hold for 3 to 5 breaths. Release and repeat 1 or 2 more times.
Get Details on Dolphin and Other Plank Exercises

Exercise Help in the Pilate Forum: The Purpose of Plank

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