'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/2wBDAAYEBQYFBAYGBQYHBwYIChAKCgkJChQODwwQFxQYGBcUFhYaHSUfGhsjHBYWICwgIyYnKSopGR8tMC0oMCUoKSj/2wBDAQcHBwoIChMKChMoGhYaKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCj/wgARCAAHAAoDASIAAhEBAxEB/8QAFQABAQAAAAAAAAAAAAAAAAAABAf/2gAIAQEAAAAAkwP/xAAUAQEAAAAAAAAAAAAAAAAAAAAE/9oACAECEAAAAA//xAAUAQEAAAAAAAAAAAAAAAAAAAAE/9oACAEDEAAAAF//xAAeEAACAQMFAAAAAAAAAAAAAAABAgQABxEDBRMUMf/aAAgBAQABPwBLYzkjP25S6MkZGFAdKS3G/soZFilT4eWv/8QAGBEBAAMBAAAAAAAAAAAAAAAAAgABA0H/2gAIAQIBAT8A21QBVdn/xAAYEQACAwAAAAAAAAAAAAAAAAAAAgEDIf/aAAgBAwEBPwCK1bD/2Q=='%3E%3C/image%3E%3C/svg%3E)
#2 Pushups
Instructions
Step 1: With your knees resting on the ground, place the heels of your hands underneath your shoulders and just a tad wider than shoulder-width.
Step 2: Come into the high plank position by walking the feet back until your legs are fully stretched and you are on the balls of your feet. Make sure that your back is flat and your head, spine and hips are all in a straight line.
Step 3: Keeping your core tight, slowly lower yourself by bending your elbows without flaring them out too wide. Keep them compact and close to your body. Try lowering yourself until your chest is a couple of inches away from the ground.
Step 4: Lift yourself back up to the high plank position by pressing the heels of your hands against the ground and maintaining the activation of your core. Exhale as you push yourself back up.
Sets and Reps: Once comfortable with the exercise, perform 3 sets in total, going from 10 reps to 12 to 15.
Important Tips: Do not bend your back or lift your pelvis too high. Your head, torso, and hips should all be aligned. Constantly maintain your abdominals and glutes tight. Do not strain your neck by trying to look forward; always stare at a fixed point on the floor.
Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest.
Modification: If you are unable to complete this movement, rest your knees on the ground while performing the movement.
Merits
- Tones and strengthens the entire body, especially the upper body and core, thereby reducing the risk of lower back and shoulder injuries
- Improves overall posture, balance, and stability
- Improves cardiovascular health
