{"id":2193,"date":"2016-04-27T16:13:39","date_gmt":"2016-04-27T14:13:39","guid":{"rendered":"http:\/\/pilatesdelateteauxpieds.com\/?p=2193"},"modified":"2021-07-07T15:48:09","modified_gmt":"2021-07-07T13:48:09","slug":"le-challenge-de-la-planche-pilates-printemps-2016","status":"publish","type":"post","link":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/le-challenge-de-la-planche-pilates-printemps-2016\/","title":{"rendered":"Pilates Plank Challenge - Spring 2016"},"content":{"rendered":"<p class=\"translation-block\">This spring I thought it would be fun to do a simple challenge with one exercise to complement your weekly or bi-weekly Pilates class and to throw into your home workout. For those who do not workout at home yet here's the perfect opportunity to try to do a little something: the Pilates Plank Challenge!<\/p>\n\n\n\n<p>I've put together a short video for you to explain how to properly do the Pilates plank:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-prise-en-charge-des-contenus-embarques wp-block-embed-prise-en-charge-des-contenus-embarques wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Le Challenge de la planche Pilates\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/-7xG2icCfEQ?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/www.pilatesdelateteauxpieds.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Why the Pilates Plank?<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The plank position is inherently challenging, executed properly the whole body is engaged in maintaining it.<\/li><li>C&#8217;est la base pour de nombreux exercices de Pilates avanc\u00e9s sur le tapis et sur les appareils. Am\u00e9liorer votre planche vous fera progresser dans votre pratique du Pilates.<\/li><li>Pour faire la planche, vous n&#8217;avez besoin ni de beaucoup de temps, ni de v\u00eatements sp\u00e9cifiques, pas plus que de mat\u00e9riel particulier. C&#8217;est facile \u00e0 faire n&#8217;importe quand au cours de la journ\u00e9e.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How do I do a Pilates Plank?<\/h2>\n\n\n\n<p>Ceci est un d\u00e9fi Pilates et non un d\u00e9fi &#8220;<em>fitness<\/em>&#8221; nous allons donc prendre particuli\u00e8rement soin de veiller :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Your Form<\/li><li>A l&#8217;am\u00e9lioration de votre connaissance de votre propre corps<\/li><li>Your Working Level<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Your form<\/h3>\n\n\n\n<p>Correctly maintaining the position works the whole body. If you can do your plank with a mirror nearby to start, that could be helpful!<\/p>\n\n\n\n<p class=\"translation-block\">Your form checklist, is what to pay attention to from head to toe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Le sommet de votre crane va vers l&#8217;avant, vos talons s&#8217;\u00e9tirent vers l\u2019arri\u00e8re ;<\/li><li>Votre corps est long et rectiligne comme une planche. Votre bassin n&#8217;est ni trop haut ni en train de tomber vers le bas ;<\/li><li>Your hands and arms are placed just beneath your shoulders, shoulder width;<\/li><li>Your elbows are straight but, not locked or hyper extended, this is extremely important for building arm strength and not stressing your ligaments!<\/li><li>Your fingers are spread apart and the whole palm of the hand, 4 fingers and thumb are pressing;<\/li><li>The backs of the legs are active and lifting upward energetically.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">L&#8217;am\u00e9lioration de votre connaissance de votre propre corps<\/h3>\n\n\n\n<p>Faire la planche Pilates veut dire se concentrer sur votre respiration et sur l&#8217;engagement de vos abdominaux.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Inhale into your whole rib cage and exhale to draw your belly in without changing your plank.<\/li><li>When you feel the position getting harder continue to focus on your breath.<\/li><li>Restez dynamique et le corps entier travaillera. Commencez \u00e0 vous effondrer quelque part et le reste du corps s&#8217;effondra doucement.<\/li><li>Observe, without judging, which area feels stronger, which area needs to work harder.<\/li><li>Feel free to take notes each day after holding your plank to log progress.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Your Working Level<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pour commencer, trouvez la position que vous pouvez maintenir \u00e0 la dur\u00e9e qui convient \u00e0 votre niveau d&#8217;aujourd&#8217;hui. Le but est et de progresser mais commencez l\u00e0 o\u00f9 vous \u00eates \u00e0 l&#8217;aise et non pas o\u00f9 vous luttez.<\/li><li>Si vous avez des probl\u00e8mes avec une \u00e9paule, un coude, un poignet ou le bas du dos qui vous inqui\u00e8te vous pouvez d\u00e9marrer avec la version modifi\u00e9e de la planche sur les avants bras, voir la photo. Cette version n&#8217;est pas forc\u00e9ment plus facile, mais elle prot\u00e8ge les zones indiqu\u00e9es en cas de blessures, tensions ou grandes faiblesses.<\/li><li>L&#8217;\u00e9coute de votre corps et le respect de votre niveau sont essentiels dans la qu\u00eate de mieux conna\u00eetre son corps et d&#8217;avancer sainement dans sa pratique de Pilates.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">The schedule<\/h3>\n\n\n\n<p class=\"translation-block\">One of the goals of this Pilates Plank Challenge is to increase your body awareness so I encourage you to regulate where you start and how you ramp up, here are my suggestions:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start by timing yourself holding the plank and see how long you can hold it for comfortably, start your Challenge there.<\/li><li>Do your plank for 3 days at your established start duration.<\/li><li>Rest for 1 day.<\/li><li>Ramp up for 5-10 seconds for the next 3 days.<\/li><li>Rest for 1 day.<\/li><li>Continue in this manner for a total of 30 days.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Doing The Pilates Plank<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Start on hands and knees with hands just below shoulders and knees just below hips<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"225\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut.jpg\" alt=\"Exercice planche Pilates\" class=\"wp-image-2200\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-300x169.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-370x208.jpg 370w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-270x152.jpg 270w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>Start Position - unmodified version<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>If doing the modified version on the forearms, start on the forearms not on the hands.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"225\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-modifiee.jpg\" alt=\"Exercice planche Pilates\" class=\"wp-image-2199\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-modifiee.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-modifiee-300x169.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-modifiee-370x208.jpg 370w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-debut-modifiee-270x152.jpg 270w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>Start Position - modified version<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Etirez une jambe vers l&#8217;arri\u00e8re et appuyer sur le coussinet du pied. Repositionner votre poids sur vos mains et votre jambe arri\u00e8re.<\/li><li>Etirez l&#8217;autre jambe vers l&#8217;arri\u00e8re. Redistribuer le poids de votre corps sur ces 4 appuis.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"267\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-correcte.jpg\" alt=\"Exercice planche Pilates\" class=\"wp-image-2198\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-correcte.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-correcte-300x200.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilates-position-correcte-370x247.jpg 370w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>Proper Position for the Pilates Plank<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Run through the Form Check-List above;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"267\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-haut.jpg\" alt=\"Exercice planche Pilates\" class=\"wp-image-2197\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-haut.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-haut-300x200.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-haut-370x247.jpg 370w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>Example of pelvis too high<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"267\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-bas.jpg\" alt=\"Exercice planche Pilates\" class=\"wp-image-2196\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-bas.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-bas-300x200.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/planche-pilate-bassin-trop-bas-370x247.jpg 370w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>Example of pelvis too low<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Focus on your breath and your abdominals for the pre-determined duration, feel free to use a timer;<\/li><li>Pour terminer, posez un genou, puis un autre. Appuyez dans vos mains pour vous asseoir dans la position de l&#8217;enfant et y rester pour quelques respirations.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"267\" src=\"http:\/\/pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/Pose-de-l-enfant.jpg\" alt=\"Pose de l'enfant Pilates\" class=\"wp-image-2201\" srcset=\"https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/Pose-de-l-enfant.jpg 400w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/Pose-de-l-enfant-300x200.jpg 300w, https:\/\/www.pilatesdelateteauxpieds.com\/wp-content\/uploads\/2021\/04\/Pose-de-l-enfant-370x247.jpg 370w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p><em>La position de l&#8217;enfant<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Take a few notes, then continue your day!<\/li><\/ul>\n\n\n\n<p>I encourage you to keep a log with brief notes so you can observe your progress, you can use&nbsp;<a href=\"https:\/\/www.pilatesdelateteauxpieds.com\/fr\/Planche-pilates-Journal-de-bord.pdf\">this log template<\/a>&nbsp;. Feel free to share your observations and any questions you might have with me<\/p>\n\n\n\n<p>Je vous invite vivement \u00e0 partager vos observations et vos questions avec moi :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Facebook:&nbsp;<a href=\"https:\/\/www.facebook.com\/pilates.paris\">https:\/\/www.facebook.com\/pilates.paris<\/a><\/li><li>email: emily@pilatesdelateteauxpieds.com<\/li><\/ul>\n\n\n\n<p class=\"translation-block\">Have a great Challenge, I look forward to reading your feedback!<\/p>","protected":false},"excerpt":{"rendered":"<p>This spring I thought it would be fun to do a simple challenge with one exercise to complement your weekly or bi-weekly Pilates class and to throw into your home workout. For those who do not workout at home yet here's the perfect opportunity to try to do a little something: the Pilates Plank Challenge!<\/p>","protected":false},"author":7,"featured_media":2440,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,66,65],"tags":[],"class_list":["post-2193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-challenges-pilates-a-la-maison","category-exercices","category-entrainements-pilates-a-la-maison"],"_links":{"self":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/comments?post=2193"}],"version-history":[{"count":5,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2193\/revisions"}],"predecessor-version":[{"id":2508,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2193\/revisions\/2508"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/media\/2440"}],"wp:attachment":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/media?parent=2193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/categories?post=2193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/tags?post=2193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}