Baby Push Ups

Baby Push Ups or Bent Knee Push Ups

Baby Push Ups is a type of compound movement using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs. The push up may just be the perfect total body exercise that builds both upper body and core strength. This type of exercise targets the pectoral muscles, which are in the chest wall and the triceps, which are the muscles in the upper part of your arms.

Method

·         Lie down your knees on the ground and position yourself face down on the floor, balancing on your knees and hands.

·         Your hands should be a little wider than shoulders, body in a straight line from head to toe and arms should stand perpendicular to the ground.

·         Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.

·         Slowly bend your arms and lower yourself until your elbows are at a 90 degree angle.

·         Begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.

Who can do it

This exercise can be performed by both males and females. Generally it is preferred by females who do not have core strength to perform core push ups.

Breathing technique

·         Inhale as you slowly bend your elbows and lower yourself.

·         Exhale as you begin pushing back up to the start position

Points to remember

·         Always remember to avoid jerky movements.

·         Don't lock out the elbows; keep them slightly bent.

·         Do not keep your hands too wider or too close to avoid risk of injuries.

·         Stop doing your push-ups when your lower back gets tired. Don't sag in the middle as this could lead to injury.

·         Concentrate on engaging your chest muscles, squeezing them at the top of the push-up. This builds muscle much faster.

·         Be sure to keep the knees, hips and shoulders all in a straight line; most people have a tendency to bend at the hips as though you are bowing, but this is incorrect technique.

Advantages of doing a push-up

·         It is a core-strengthening exercise. It largely improves your balance by strengthening and shaping up most important muscle groups in your body - the core.

·         This exercise gives its regular performers almost perfect lean and very healthy look.

Posted in: Chest exercises