Exercise Name: Knee Tuck Push-Up
Equipment: None required
Instructions:
1. Starting Position:
- Begin on a flat, stable surface like a mat.
- Get into a plank position with your hands shoulder-width apart, directly under your shoulders.
- Your body should form a straight line from your head to your heels. Keep your legs straight and your feet together.
2. Lowering Phase:
- While keeping your elbows close to your body, slowly bend your elbows and lower your chest towards the ground.
- Keep your core engaged and maintain the plank position.
3. Knee Tuck Movement:
- As you push your body back up to the starting position, lift your knees towards your chest.
- Focus on contracting your abdominal muscles to help bring your knees forward.
4. Finishing Position:
- Return to the plank position with your knees off the ground, forming a straight line again.
- Your body should still be aligned, with your core engaged and hands stable.
5. Repetition:
- Repeat the push-up and knee tuck movement for the desired number of repetitions, usually between 8 to 15 for beginners.
6. Breathing:
- Inhale as you lower your body and exhale as you push back up while tucking your knees.
7. Tips:
- Make sure your back stays flat throughout the movement to avoid straining.
- Engage your core during the whole exercise to maintain stability.
- If you're struggling with the push-up, you can perform it with your knees on the ground until you gain strength.
Remember to rest briefly between sets and listen to your body to avoid overexertion.
