Kneeling Push-Up Jack

Kneeling Push-up Jack

Positioning

1. Start Position: Begin in a kneeling position on a mat or soft surface for comfort, with your knees hip-width apart.
2. Hand Placement: Place your hands on the ground in front of you, slightly wider than shoulder-width apart. Your fingers should point forward.
3. Body Alignment: Keep your back straight and engage your core. Your body should form a straight line from your head to your knees.

Movement

1. Lowering Phase: Slowly bend your elbows and lower your chest towards the ground while inhaling. Keep your elbows tucked slightly towards your body as you descend. Aim to lower until your chest is just above the floor.
2. Returning Phase: Push through your palms to lift your body back to the starting position, straightening your arms while exhaling.
3. Jumping Phase: As you push up, simultaneously jump your feet out wide to the sides (similar to a jumping jack).
4. Returning Feet: Immediately after the jump, bring your feet back together as you lower back down for the next rep.

Tips

- Breath Control: Inhale as you lower your body, and exhale as you push up and jump your feet out.
- Engagement: Focus on engaging your core and maintaining stability throughout the movement.
- Modification: If you're a beginner or find this too challenging, perform the push-up without the jump, focusing solely on the upper body movement.
- Repetitions: Start with 5-10 repetitions, gradually increasing as you become more comfortable with the exercise.

Safety

- Ensure your wrists are in a comfortable position to avoid strain.
- Maintain good form throughout the exercise to prevent injury.