spiderman push-up

Push-ups are one of my favorite exercises.  By simply using your own bodyweight you can strengthen the arms, chest, shoulders and core.  You can do them almost anywhere and they require no special equipment.  Plus you can spice them up by adding some fun, challenging variations to your regular push-ups.

One such variation is the Spiderman push-up.  This push-up will add some movement through the hips while giving the core (specifically the obliques) a good
challenge.

How To Do Them:

  • Start in a standard push-up position with your body in good alignment from head to toe and your hands placed directly under your shoulders.
  • As you lower your body toward the floor and start the decent portion of the push-up, lift your right foot and bring your knee in toward your right elbow.
  • Pause briefly as your chest is an inch or two from the floor.
  • As you push yourself back up, return the right leg back to its starting position.
  • Repeat on the left side and continue alternating for 10-12 reps.

 

Helpful Tips:

  • Imagine you are balancing something on your tailbone to help keep your hips from rotating.
  • Squeeze the glutes to help keep good stability and strength throughout the core.
  • Take your time…these should be done slowly.
  • Breathe out as you push yourself back up.


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