1. Starting Position:
- Begin by lying face down on the mat or floor.
- Place your forearms on the ground with your elbows directly beneath your shoulders. Your hands should be clasped together or placed flat on the ground.
2. Body Positioning:
- Extend your legs straight back behind you, keeping your feet together.
- Your body should form a straight line from your head to your heels. Engage your core to maintain stability.
3. Lowering Phase:
- Inhale as you slowly lower your body towards the ground by bending your elbows.
- Keep your elbows tucked in close to your sides. Lower your body until your chest almost touches the floor.
4. Lifting Phase:
- Exhale as you push through your forearms and hands to raise your body back up.
- Focus on keeping your body in a straight line as you lift, avoiding any sagging at your hips or arching your back.
5. Repetitions:
- Aim for 8-12 repetitions of this movement for beginners. Rest as needed between sets.
Tips:
- Maintain a neutral neck position by looking slightly ahead of you, not down.
- If this exercise is too difficult, you can modify it by placing your knees on the ground while maintaining a straight line from your head to your knees.
- To increase difficulty, you can try lifting one leg while performing the push-up.
