FITNESS FOCUS: Table-top position ( prone) This position is fundamental and the starting point for many Pilates exercises. Although it appears simple, proper form is key here. The table-top position increases back and shoulder strength as well as enhance your head and neck stability, improving posture and alignment.
Steps for Table-Top:
Start on hands and knees. Make sure your knees are directly under your hips and your wrists are directly under your shoulders.
Press firmly through all parts of the hand and fingers evening out the weight between the two sides of the body.
Press the shoulders back and down. Lengthen through the crown of the head. Gaze is toward the floor.
Hips should be level, tailbone not arching up to ceiling or pointing down to the floor.
Make sure you are lifting through the abdominals, pulling the navel to spine. This helps keep the “top” of the table flat instead of curving down.
Hold this position for several breaths. When you have finished, press palms into the floor and sit back on your heels…rest in prayer position.
FAITH FOCUS: As I think about the table-top position, I think about the importance of the table in scripture. The Lord gave specific commands about the building of the Table that would be used for worship in the Tent of Meeting, the place where the Lord would come and speak to His people. In Hebrews, the table in the tabernacle is described as “the Holy Place.” We also read about the table that is prepared for us by the Lord. We will come and feast at His banqueting table one day. As you practice your table-top position, think of it as a table that you are preparing for the Lord; a place where His Presence will come and speak to you today.