Isometric Hold Push-Up
Positioning:
1. Start in a standard push-up position. Place your hands shoulder-width apart on the floor, directly beneath your shoulders.
2. Your feet should be together, with your toes touching the ground. Keep your legs straight and your body in a straight line from head to heels.
3. Engage your core muscles by pulling your belly button towards your spine.
Movement:
1. Lower your body towards the ground as you would in a regular push-up, keeping your elbows close to your sides.
2. Stop halfway down, so your elbows are at about a 90-degree angle. Ensure your back remains straight and your hips are not sagging or lifting.
3. Hold this position, maintaining tension in your chest, arms, and core for a specified duration (e.g., 20-30 seconds).
4. To finish, push through your palms to return to the starting position.
Tips:
- Keep your neck neutral by looking slightly ahead, not at the floor.
- Breath steadily throughout the hold. Inhale and exhale deeply to maintain an engaged core.
- If you're struggling to hold the position, you can modify by dropping your knees to the ground while keeping your upper body in the same alignment.
Repetitions: Aim for 3 sets of holding for 20-30 seconds each. Adjust the hold time according to your strength level.
