This is an excellent exercise for beginners who want to develop their upper body muscles. The weight of your lower body is supported so that there is only pressure on your arms of your upper body.
| Under supervision: | new |
| Expensive: | 3 x 10 |
| Regularity: | daily |
| Good for: | This exercise is excellent for beginners who want to develop their upper body muscles. |
| Strength or cardio: | power |
Starting position
Place your hands under your shoulders with fingers pointing.
Your knees and feet rest on the floor, even better if you use an exercise mat.
Exercise
Bend your elbows so that your chest touches the floor, don’t drop lower than two inches off the floor. Ideally you would make a right angle with your arms, but don’t force yourself!
Keep your back straight as much as possible and avoid swinging your body to the left or right. Choose a calm and gradual rhythm.
Focus on doing all 12 exercises – take your time in between exercises to catch your breath as well. Spend about 20 to 30 seconds on each exercise and take at least 15 seconds between exercises.
Once you have completed all 12 exercises, take a few minutes of rest. This is to recover from the exercises. Drink some water when you are thirsty and then repeat all the exercises one more time.
When you find yourself getting fitter, increase the duration of each exercise to about 30 to 45 seconds. If 30 seconds was too much, reduce the duration of the exercise to 20 seconds.
It is important to always warm up with some stretching exercises before starting this!