Push-up Pike Toe Touch

The Push-up Pike Toe Touch is a challenging and dynamic exercise that targets multiple muscle groups in your upper body, core, and lower body. It combines elements of a push-up, pike, and toe touch to create an exercise that not only builds strength but also improves flexibility and balance. To perform this exercise, you start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Your body should form a straight line from head to toe. From here, you lift your hips up towards the ceiling, creating an inverted V-shape with your body, as if you were trying to touch your toes with your hands. Next, while maintaining the pike position, slowly lower your upper body towards the ground by bending your elbows, similar to a push-up. As you lower yourself down, engage your core and keep your back straight. Once your chest is close to the ground, push through your palms to return to the pike position. To complete the exercise, while still in the pike position, reach one hand towards the opposite foot, aiming to touch your toes. Alternate sides with each repetition, focusing on keeping your hips lifted and maintaining stability throughout the movement. The Push-up Pike Toe Touch is an advanced exercise that challenges your upper body strength and stability, while also engaging your core and improving flexibility. Incorporate this exercise into your routine to add variety and intensity to your workouts.

Instructions

• Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
• Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
• Bend your elbows and lower your head towards the ground, keeping your back straight and your core engaged.
• Push through your palms to straighten your arms and return to the starting position.
• As you push back up, simultaneously lift one leg off the ground and reach your opposite hand to touch your toes or shin.
• Lower your leg and hand back to the ground, then repeat the push-up motion with the other leg and hand.
• Continue alternating the leg and hand reaching movement with each repetition.

Tips & Tricks

• Maintain proper form throughout the exercise.
• Increase the intensity by slowing down the movement.
• Engage your core muscles by bracing your abs.
• Breathe out as you push up and breathe in as you lower down.
• Focus on your shoulder blades by retracting them and squeezing them together.
• Start with a modified version before attempting the full exercise.
• Gradually increase the number of reps and sets over time.
• Keep your neck in a neutral position to avoid straining it.
• Warm up your body with dynamic stretches before performing the exercise.
• Practice proper breathing techniques to optimize your performance.