Push-Up in Child Pose
A gentler push-up variation. Combines strength & flexibility with a child's pose stretch! Great for beginners.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a kneeling position, sitting back on your heels with your big toes touching.
2. Lean forward and place your palms flat on the floor, shoulder-width apart.
3. Extend your arms fully, curling your toes under, and lift your hips off your heels into a modified plank position, ensuring your back is straight and your body forms a slight incline.
4. Lower your chest towards the floor by bending your elbows, performing a push-up while keeping your knees on the ground.
5. Push through your palms to extend your arms and return to the starting modified plank position.
6. Shift your hips back towards your heels, stretching your arms out in front of you and resting your torso on your thighs.
7. Raise your hips back up to the modified plank position and repeat the push-up motion.
8. Continue to repeat the sequence for the desired number of repetitions, maintaining good form throughout the exercise.
Remember to keep your core engaged and your movements controlled, breathing in as you lower into the push-up and breathing out as you push back to the starting position. Adjust the number of sets and reps according to your fitness level.
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