Seal Walk is an exercise that is usually performed in the final part of a class, after the other Pilates floor exercises, to serve as stretching and relaxation.
This is a great complement to crunches and leg raises and is an exercise for beginners or anyone who has neglected to develop core stability.
If you can effectively hold a plank for 60 to 90 seconds, it's time to increase the challenge. This can be done by adding an external load (weighted vest), an external stimulus (plank on an unstable surface) or a movement.
Basically, the Seal Walk is a plank in motion. You are "walking" in a push-up position on your hands with your feet sliding behind you.
3 potential issues to consider for the Seal Walks
Benefits
- Stabilizes and develops trunk control.
- Improves flexibility of the hip joint.
- Strengthens the core (powerhouse).
- Massages and mobilizes the entire back structure.
How to do a Seal Walk?
Start in a quadruped position on your hands and knees. Come off your knees, placing a foot in the middle of each slider. You are now in a push-up position with your abs braced and your spine in a neutral position.
If you want, turn your hands out slightly to about a 45-degree position. To initiate the movement, move one hand about a foot out in front of you and then repeat with the other hand.
Continue this "hand-walking" pattern for the desired time or distance.
We must maintain the curvature of the spine in C, exerting pressure with the soles of the feet against each other.
What muscles do they work?
You can increase the challenge with weighted options, such as sandbags or plates. Your abs, as well as your shin muscles, will definitely speak to you.
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