Plank To Pushups

Instructions

1. 1.Adopt a standard front plank position, so that your forearms and toes are in contact with the floor with your elbows directly underneath your shoulders. Your shoulders, hips and ankles should form a straight line slightly angled towards the floor. This is the starting position.
2. 2.Raise yourself into the top of a push up position by lifting your left elbow from the floor and placing your hand directly underneath your shoulder, before repeating with your right arm. You should now be in the top position of a push up.
3. 3.Lower your chest towards the floor by flexing at the elbows, keeping them tucked into the side of your torso as you do so.
4. 4.When your chest is just above the floor, and your elbows are fully flexed, push through your hands and extend at the elbows in order to return to the top of the push up position.
5. 5.When you reach the top of the push up position, lower back to the starting position on your forearms one arm at a time.
6. 6.The act of moving from the starting front plank position to the top of a push up position, performing a push up, and then returning to the starting front plank position, is equal to one repetition. Repeat for as many reps as necessary.

Tips

• It is very common for people to allow their hips to sag in the starting front plank position, which causes their lumbar spine to move into extension and can cause injury. In order to prevent this from happening and keep your spine in a neutral position, brace your core fully by imagining you are pulling your belly button towards your spine.

Breathing Instructions

1. Inhale as you raise yourself from the starting front plank position to the top of a push up position. 2. Exhale as you return to the top of the push up position and then to the starting front plank position.

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