Knee-Tuck Push-Up

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.