This variation of the pushup is great for the oblique ab muscles, as well as the entire abs core. This exercise is also helpful in keeping the ab muscles in a balanced development. For beginners, or anyone who may not be as athletically gifted, it does take a bit of coordination to accomplish, but its definitely possible for everyone to learn.
(1) Begin in the basic pushup position
(2) Lower yourself towards the ground
(3) While lowering yourself, simultaneously bring your right knee towards your right elbow (your knee should be on the outside of your body)
(4) As you push yourself upwards, return your right leg back to its beginning position
(5) Repeat steps using the left knee
Tips – Don’t worry about trying to make your knee touch your elbow, just try to get it as close as reasonably possible. Improving hip flexibly (by stretching) can help you get a better range of motion during this exercise.
Increased Difficulty – You can increase difficulty by completing reps on one side first before switching sides. Example, completing 8 reps in a row with the right leg and then switching to complete 8 reps with the left leg. You can also add a 2 second pause at the bottom of the pushup position (with knee towards elbow), before pushing yourself upwards. Pausing stops your momentum and forces you to generate more power to continue to move yourself upwards.
No comments:
Post a Comment