1. Starting Position:
- Begin by kneeling on the floor. Place your wrists directly under your shoulders, and keep your knees hip-width apart.
- Press your toes into the ground, lifting your knees off the floor and extending your body into a plank position.
2. Body Alignment:
- Ensure that your body forms a straight line from your head to your heels.
- Your core should be engaged, and your back should be flat. Avoid letting your hips sag or be too high.
3. Movement:
- While maintaining your plank position, explosively push off the ground with both hands. Aim to lift your hands and hips off the ground slightly.
- As your hands leave the ground, engage your core to maintain stability.
4. Landing:
- Return your hands gently back to the starting position, ensuring to keep your body in a straight line.
- Repeat the explosive movement without losing form. Focus on quality over quantity.
5. Breathing:
- Inhale as you prepare to lift your hands and exhale as you push off.
- Maintain steady breathing throughout the exercise.
6. Repetitions:
- Start with sets of 5 to 10 repetitions, resting as needed.
- As you become more comfortable, gradually increase the number of repetitions.
7. Tips:
- Focus on a controlled and steady movement to avoid straining your shoulders or back.
- Keep your head neutral, looking at a spot on the floor to maintain proper alignment.
This exercise helps improve core strength, stability, and overall fitness. Adjust the number of repetitions based on your comfort and fitness level.
