Walk Out Push Up
This exercise is called the Walk-out Push Up, and it helps strengthen arms as well as the core. This move uses all your major muscle groups making it great for optimising your work out time.
Walk Out Push Up
Start standing tall in your neutral position. Perform a squat (see previous exercise for squat technique here) and lift your arms to shoulder height.
Tip your weight forwards onto the balls of your feet to take your hands onto the floor. Your heels may come away from the floor
Walk your hands forwards towards the front edge of the mat to create a plank position, so that you are in one straight line from the crown of your head to the heels of your feet
Make sure that your wrists are in line with your shoulders but as wide as your mat, and the heels of your feet are over your toes
Slowly lower your chest to elbow level by bending your elbows out to the side and keeping your palms flat on the floor. As you are lowering, your spine should stay in neutral. Do not allow your tailbone to stick out, keep your pelvis slightly tucked under and your abs held in
Slowly push into the floor through your palms, arms and chest to bring yourself back into the plank position
Repeat up to three pushups in the plank position. If you re still working on building your strength up you can modify the exercise by placing your knees on the floor, as there is less load through your core
Once you have performed your pushups walk your hands towards your feet/knees to bring your chest towards your knees, simultaneously lift your bottom up in the air. Keep your head low and begin to roll up through your spine one vertebrae at a time until you are back to standing in your neutral alignment.