Start Position:
Begin on your hands and knees in a modified plank position. Place your hands slightly wider than shoulder-width apart, with your knees on the ground and your feet lifted. Keep your spine neutral, your core gently engaged, and your hips aligned with your shoulders.
Action:
- Lower Down: Exhale as you slowly bend your elbows, lowering your chest toward the ground. Keep your elbows at about a 45-degree angle to your body.
- Push Up: Inhale as you press through your hands to straighten your arms, returning to the starting position.
- Repeat for the desired number of repetitions, maintaining control and alignment throughout.
Purpose:
- Strengthens the chest, shoulders, and triceps.
- Engages the core for stability.
- Provides a beginner-friendly alternative to standard pushups.
Note of Precaution:
- Keep your core engaged to avoid sagging or arching your lower back.
- Move through a controlled range of motion that feels comfortable for your shoulders.
- If you experience pain, reduce your range of motion or stop the exercise.
