Dragon push up

Dragon push-ups, also known as handstand push-ups, are an advanced bodyweight exercise that requires balancing on your hands while lowering and raising your body. To perform a dragon push-up, start in a handstand position with your feet against a wall for support. Slowly lower your head toward the ground and push back up, engaging your shoulders and triceps for a challenging upper body workout that also improves balance and core strength.

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Seagulls an effective exercise for targeting the upper back

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Seagulls are an effective exercise for targeting the core, upper back, and rear deltoid muscles. To perform them, start in a plank position and lift one arm out to the side, parallel with the body, holding for a few seconds before returning to the plank position. Repeat on the other side, ensuring that your hips remain square to the ground throughout the exercise.

Reverse plank kicks - let's lower body burns

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To perform reverse plank kicks, start seated with your hands slightly behind your hips, fingers pointing forward, and legs stretched out in front. Elevate your body by engaging your core, holding yourself off the ground. Contract your lower abdominal muscles, then raise one leg to about a 45-degree angle before lowering it back to the floor. Alternate between legs to complete one repetition.

Hip Rotation

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Hip rotations serve as a valuable core conditioning exercise. To perform hip rotations, commence in a standing position with slightly bent knees, and ensure your feet are firmly planted on the ground, ideally spaced at approximately one and a half shoulder widths apart, or to your comfort. Engage your core by pulling in your stomach. Begin the movement by rotating the trunk from your hips while keeping your arms fixed in place, ensuring your head turns in unison with your torso throughout.

Push up - Building upper body strength

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Push-ups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up. They are a versatile and effective exercise for building upper body strength, enhancing muscular endurance, and promoting overall fitness.

Bicycle crunches Abs

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Bicycle crunches provide a comprehensive core workout, effectively activating the transverse abdominis, rectus abdominis, and oblique muscles. It's crucial to emphasize drawing your navel deeply into your abdominal region, ensuring a strong engagement of your core. Keep in mind to avoid tugging on the back of your head, preventing any undue strain on your neck while extending your elbows towards your knees. When performing bicycle crunches, make certain to maintain this core-focused technique for optimal results.

Dragon push up

More like this:

Seagulls an effective exercise for targeting the upper back

Reverse plank kicks - let's lower body burns

Hip Rotation

Push up - Building upper body strength

Bicycle crunches Abs

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