Push up - Building upper body strength

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.

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Shoulder tap - stability exercise

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Shoulder taps are an excellent core stability exercise. To do them, begin in a high plank position with your feet spaced one to two shoulder widths apart. Ensure your chest and shoulders are over your hands, engage your core, and maintain a neutral spine. Lift one hand off the floor to touch the opposite shoulder, then return it to the ground and repeat the movement on the opposite side.

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.

Slow climbers - build strength and lower body

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Slow climbers are an effective lower body strength exercise. To perform them, start standing with your feet shoulder-width apart, then get into a squat position, keeping your body low. Begin to walk forward in this squat position for several steps and then walk backward to the starting position, maintaining tension in your leg muscles throughout.

Dragon push up

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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.

Butt Ups

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Butt ups offer an excellent way to target the abdominal muscles, with a primary focus on the lower abdominal area. Begin in a supine position, with your hands positioned alongside your hips. Elevate your legs to form a 90-degree angle and initiate the movement by engaging your abdominal wall, directing your feet upward. It's imperative to maintain a constant connection between your back and the floor, preventing any undue stress on your neck while you aim to bring your feet closer to the ceiling.

Push up - Building upper body strength

More like this:

Shoulder tap - stability exercise

Hip Rotation

Slow climbers - build strength and lower body

Dragon push up

Butt Ups

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