1. Starting Position:
- Stand facing a wall or a sturdy horizontal surface.
- Position your feet shoulder-width apart.
- Place your hands on the wall or surface, with your arms extended. Your hands should be wider than shoulder-width apart.
2. Body Alignment:
- Keep your body straight from head to heels. Avoid arching your back or letting your hips sag.
- Engage your core by tightening your abdominal muscles.
3. Lowering Phase:
- Inhale as you bend your elbows and lower your chest towards the wall or surface.
- Keep your elbows flared out to the sides.
- Lower yourself until your chest is almost touching the wall or surface.
4. Pushing Phase:
- Exhale as you push through your palms to return to the starting position.
- Straighten your arms while maintaining your body alignment.
5. Repetitions:
- Aim for 8-12 repetitions to begin with. Rest for 30 seconds and repeat for 2-3 sets.
- As you build strength, you can increase the number of repetitions or sets.
Tips:
- Keep your movements controlled to avoid injury.
- Ensure your head is aligned with your spine throughout the exercise.
- If you find the wide push-up challenging, modify by doing it against a wall instead of the floor.
