Kneeling Modified Hindu Push-up

The Kneeling Modified Hindu Push-up is a challenging and effective exercise that targets your chest, shoulders, triceps, and core muscles. It is a variation of the traditional Hindu push-up, but with added support to make it more suitable for individuals who may struggle with the full range of motion. This exercise is performed starting in a kneeling position, with your knees hip-width apart and your toes pointed. From here, you place your hands on the ground, slightly wider than shoulder-width apart, and extend your arms fully. Your body forms a straight line from your head to your knees. The movement begins by lowering your upper body towards the ground, while keeping your elbows tucked in close to your body. As you descend, you allow your chest to sink between your hands, keeping your core engaged and your back straight. Once you reach the lowest point, you push through your hands and extend your arms back to the starting position. By incorporating the Kneeling Modified Hindu Push-up into your workouts, you can build upper body strength, improve muscular endurance, and enhance core stability. It targets multiple muscle groups simultaneously, making it a time-efficient exercise to include in a well-rounded fitness routine. Remember to always maintain proper form, breathe consistently throughout the movement, and listen to your body's limits. Start with a modified range of motion and gradually increase it as you gain strength and flexibility. As with any exercise, it's essential to consult with a fitness professional before attempting new movements to ensure they are appropriate for your specific needs and abilities. So, give the Kneeling Modified Hindu Push-up a try and challenge your upper body in a new and effective way!

Instructions

• Start by kneeling on the ground, with your knees hip-width apart and your toes flexed.
• Place your hands on the ground shoulder-width apart, fingers pointing forward, and directly under your shoulders.
• Slowly lean forward, keeping your hips and back straight, until your forehead gently touches the ground.
• From this starting position, press through your hands and engage your chest, shoulders, and triceps to push your upper body back up.
• As you push up, allow your hips to lift off your heels, maintaining a straight line from your head to your knees.
• Pause briefly at the top, squeezing your chest muscles, and then slowly lower yourself back down, keeping your body controlled and aligned.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.

Tips & Tricks

• To improve strength and stability, focus on engaging your core muscles throughout the entire movement.
• Start with a modified version by performing the push-up on your knees, gradually progressing to the full exercise.
• Maintain proper form by keeping your back straight and avoiding excessive arching or rounding.
• Control the descent and ascent of your body throughout the exercise to maximize engagement of the target muscles.
• Ensure you have a solid base by planting your hands firmly on the ground and spreading your fingers wide.
• Inhale during the eccentric or lowering phase and exhale during the concentric or pushing phase of the movement.
• If you experience wrist discomfort, consider using push-up handles or dumbbells to reduce strain.
• To increase difficulty, try performing the exercise with your feet elevated on a bench or step.
• Listen to your body and progress at a pace that suits your current fitness level.
• Remember to incorporate adequate rest and recovery days into your overall workout routine.