Push Up
Target Muscle Groups: Chest, Shoulders, Triceps. [2]
Starting Position: Begin in a plank position, palms on the floor beneath your shoulders, body straight from head to heels.
Steps:
- Lower your body by bending your elbows until your chest is close to touching the floor.
- Push through your palms to straighten your arms and return to the starting position.
- Maintain a tight core throughout the exercise.
- Perform ten reps with each leg for three sets.
Plank
Best for: Engaging all major core muscles. [3]
Starting position: Begin by placing your elbows on the ground to align your spine parallel to the floor.
Steps:
- Extend your legs individually, ensuring your body weight is centered over your elbows.
- Keep your body straight, from head to heels, engaging your core muscles.
- Focus on deep breathing while holding this position for 10-60 seconds, depending on your comfort level.
- Repeat this exercise for three sets, resting for a minute between each set.
