Child Pose Push-up

Child Pose Push-up demonstration gif

Instructions:

  • 1Start in a child's pose position with your hands extended forward
  • 2Push your body up into a high plank position while keeping your abs tight
  • 3Lower yourself back down into the child's pose in a controlled manner
  • 4Repeat the movement as per your workout plan

Tips:

  • Keep your abs engaged throughout the movement and don't let your lower back sag
  • Make sure your hands are under your shoulders when you're at the high plank position
  • In child's pose, ensure your knees wide apart and arms are outstretched
  • Remember to breathe in when going down and breathe out when pushing up

Child Pose Push-up: A Comprehensive Guide

The Child Pose Push-up is an effective bodyweight exercise that combines elements of stretching and strength training. This unique variation merges the calming benefits of the child’s pose with the strength-building aspects of a traditional push-up. It's suitable for individuals of all fitness levels, making it an excellent choice for those looking to enhance their workout routine with minimal equipment.

Benefits of Child Pose Push-up

Incorporating the child pose push-up into your fitness regimen offers multiple benefits:

  • Strengthens Upper Body: This exercise targets major muscle groups, including the deltoids, latissimus dorsi, and pectoralis major, while also engaging the triceps and quadriceps.
  • Increases Flexibility: The child pose portion stretches the back and hips, promoting better flexibility and reducing muscle tension.
  • Improves Stability: By engaging core muscles during the movement, you enhance overall stability and balance.

Anatomy of the Child Pose Push-up

The anatomy of the child’s pose push-up reveals its compound nature. As you transition from the child’s pose into a push-up, you engage multiple muscle groups simultaneously, providing a full-body workout in a single movement. This makes it not only effective but also time-efficient.

Tips for Performing Child Pose Push-ups

To get the most out of your child pose push-ups, consider the following tips:

  • Form is Key: Keep your back straight and core engaged throughout the movement. Avoid letting your hips sag to maintain proper form.
  • Controlled Movements: Focus on executing each rep slowly and deliberately for maximum effectiveness.
  • Breathing: Inhale as you lower down and exhale as you push back up. Proper breathing will help with endurance and performance.

Common Questions

As you explore the child pose push-up, you might have some questions about its mechanics and benefits:

  • Do knee push-ups help with regular push-ups? Yes, knee push-ups can be an excellent way to build strength and transition into standard push-ups.
  • Should you fully extend on push-ups? It is generally recommended to fully extend your arms at the top of the movement for optimal muscle engagement.
  • What does the child pose stretch? The child pose primarily stretches the back, hips, and shoulders, making it a great posture for relaxation and flexibility.
  • Is 33 push-ups good? Yes, completing 33 push-ups demonstrates a solid level of upper body strength and fitness.

Whether you are an experienced fitness enthusiast or just starting your journey, the child pose push-up can be an excellent addition to your exercise routine. Incorporate it regularly for improved strength, flexibility, and overall wellness.

Child Pose Push-up Muscles Worked

Arms

Back

Core

Legs