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Jun 5, 2011

Upper Body: Bent Knee Push Up

Muscles Used: Pectoralis Major (“Pecs” or Chest), Rectus Abdominus (Abdominals or Abs) supporting muscle group
Equipment Needed: Mat or towel to lie on (optional)

  1. Lie with your stomach flat against the floor.
  2. Lift feet off floor, bringing heels towards your buttocks. Bend knees to form a 45-degree angle or L-shape. (see photo A)
  3. Extend hands next to your body at shoulder height, keeping elbows bent.
  4. Exhale (breathe out) as you push your body weight off the floor by extending arms from a bent elbow to straight elbow. Be sure to have proper alignment: a straight back, with ears, shoulders and hips in a straight line. Hold abdominal muscles in tightly (pretend you are squeezing your belly button into your spine). (see photo B)
  5. Inhale (breathe in) as you bend elbows and allow your body to lower to floor level. Lower your body until your face is about 2-3 inches from the floor.
  6. Repeat exercise for a set of 8.

  • Do keep your back straight.
  • Continue to breathe.
  • Do move your arms slowly.
  • Do tighten your abdominals for proper form.

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