This is a great body-weight exercise that engages all major muscles, strengthening the core, chest, upper-back, arms, thighs, and glutes.
- Start in a full push-up position. Your body should be in a straight line from head to toe. Squeeze your shoulder blades together while pushing the floor away from your body. Engage your abdominals, keeping your tailbone tucked in. Push your heels back to activate your glutes and thighs.
- Keeping your abdominals engaged, lift the right leg. Hold for two seconds. Your ankle should be flexed, but your leg should be straight and strong.
- Slowly replace the right foot on the ground. Hold the plank position for two seconds. Keep the body aligned and your core engaged.
- Lift the left leg. Hold for two seconds.
- Lower the left leg and hold the plank position for two seconds.
- Bend the elbows to lower your body closer to the floor. It is important to keep the body in a straight line during the descent. Perform the movement in a slow and controlled manner. Engage your core in order to maintain body alignment.
- Once you are at the bottom part of the push-up, place your knees on the ground, but keep the alignment on the upper body. Bend your knees while keeping the hips tucked in.
- Using your arms’ strength, push your body up. Then, lift the knees off the floor, returning to the initial position. Hold the plank for two seconds before restarting the cycle.
This is a demanding exercise that requires some core strength. If you are a beginner, try performing four to six repetitions followed by a 30-seconds rest interval. Intermediate exercisers may go for two sets of 12 repetitions. However, if you need more challenge, you may perform full push-ups rather than placing your knees on the ground. Keep in mind that good form is more important than the number of repetitions performed. Thus, whenever you feel that your body alignment is becoming poor, stop and rest for a few seconds before resuming your workout.