exercise of the month

The Dolphin

Aim

To strengthen the upper body whilst maintaining core and scapula stability

Starting Position

Come to an all fours position with the knees bent directly under the hips and bend the elbows and place them on the floor directly under the shoulders.  Clasp the hands together to form a fist.  The toes are tucked under.  Inhale to prepare.  Exhale to engage the core abdominals and lift the knees off the floor and straighten the legs as much as possible.  The body will form an upside down letter “V” shape.

Action

Inhale – To prepare

Exhale - Engage the core abdominals

Inhale - To lean forwards and lower the body downwards towards the floor.  (As the body leans forwards, the “V” shape will go wide, almost towards a plank position).  You are aiming for the chin to touch the floor just in front of the fists if possible (or as close as the body allows)

Exhale - To push through the forearms, drawing the shoulders away from the ears and push the body back up to the starting position, maintaining core engagement throughout.

Target Muscles

Pectorals, anterior deltoid, triceps, core abdominals, serratus anterior, latissimus dorsi

Watchpoints

Ensure the core abdominals are engaged throughout to prevent straining the back

Maintain the length between the ears and shoulders

Try to avoid collapsing in between the shoulder blades. Engage serratus anterior to maintain the distance in between the shoulder blades

The further apart the elbows are, the less challenging the workload

The further away the feet are from the hands, the easier the workload for the upper body but the more challenging for the core

Contra Indictions

Variation One (Adaptation)

This exercise may be done with the knees down on the floor to make it easier

Variation Two (Progression)

This exercise may be done with one leg back up in the air (arabesque).  Alternate legs for each repetition