Instructions:
- 1Start by getting on all fours with your knees wider than your hips.
- 2Bend your elbows to lower your chest towards the ground, while pushing your butt back towards your heels.
- 3Return to the starting position by straightening your arms and lifting your butt.
- 4Repeat for the desired number of reps.
Tips:
- Keep your head neutral and your back flat
- Ensure your core is engaged throughout the exercise
- Keep a smooth and controlled movement when you're lowering and lifting your body
- Your knees and toes should stay down during this exercise
Mastering the Push-up in Child Pose
The Push-up in Child Pose is an excellent exercise that targets the chest and hips while also engaging the deltoids, hamstrings, quadriceps, and triceps brachii. This body-weight exercise combines the restorative benefits of Child Pose with the strength-building aspects of a traditional push-up. It is an effective way to incorporate stability and flexibility into your workout routine.
How to Perform the Push-up in Child Pose
- Start in a Child Pose position on your mat, with your arms extended forward and your forehead resting on the ground.
- From this position, shift your weight onto your hands and transition into a push-up position, keeping your body in a straight line from head to heels.
- Lower your body towards the ground by bending your elbows at a 45-degree angle.
- Push back up to return to the starting push-up position.
- Finally, transition back into Child Pose to complete one repetition.
Benefits of the Push-up in Child Pose
This exercise not only builds upper body strength but also enhances flexibility in both the chest and hips. It promotes proper alignment and can help alleviate tension in the back. Incorporating this exercise into your routine can lead to better overall performance and improved posture.
Tips for Success
- Ensure that your core is engaged throughout the exercise to maintain stability.
- Keep your movements controlled to maximize muscle engagement and reduce the risk of injury.
- If you find the push-up challenging, feel free to modify by performing it from your knees.
- Incorporate deep breathing into the movement to enhance relaxation and focus.
Consider adding the Push-up in Child Pose to your workout for a unique twist on a classic exercise. It's versatile and can be performed virtually anywhere, making it an easy addition to any fitness regimen.