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TARGETED BODY PARTS:
Abs, Butt/Hips, Legs/Thighs
Starting Position: From a standing position with your feet together or slightly apart, stiffen (“brace”) your abdominal muscles to stabilize your spine.
Gently exhale and bend forward from your hips (“hip hinging”), keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.
Slowly begin to walk your hands forward (6-12”) without moving your feet (your heels will begin to rise off the floor).
Continue walking yourself forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position).
Perform one full push-up, lowering your chest and hips simultaneously to the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the floor. Allow your elbows to flare outwards during the lowering phase.
Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms fully extend at the elbows. Slowly begin walking your feet forward towards your hands, taking 6-12” steps without moving your hands. Maintain a flat spine throughout and continue walking until your feet are close to your hands.
Repeat this movement and continue for 10 – 15 yards, 12 reps, rest – 15 secs, 10 reps, rest 15 secs, 8 reps, rest 15 secs
Exercise Variation: You can progress this exercise by adding multiple push-ups in the lowered position.
To maximize the benefits of this exercise and reduce the potential for injury, it is important to monitor the position of your spine throughout the exercise. Focus on keeping your spine flat and avoid any rounding of your low back. Smaller steps help maintain correct body position. Reaching too far forward with your arms will put unnecessary stress on the shoulders.
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