Move of the day: Hindu push-ups

What it works...

This body weight exercise increases upper body strength and helps increase the flexibility of your back by reducing the strain placed on the spine through the adoption of an erect posture. Hindu push-ups are also a great core exercise to build up strength, stamina and improve the flexibility of joints.

Starting

Place your hands and feet on the floor in a push up position, with your hands positioned above your head and your feet slightly wider than shoulder width apart. While keeping your arms and legs straight walk your hands back until your body creates an inverted "V" shape, with your bum forming the apex. Your head should face down with your eyes looking back at your feet.

 

NOTE: Be careful when performing the Hindu push-up as quick or jerky movements could easily lead to a back or neck injury. 

 

The movement

In a wave-like motion slowly lower your hips and bend your arms, moving your torso forward and down while keeping your legs straight. Your chin should dip down and forward, nearly touching the floor. Come up by arching your back and looking up to the ceiling. Keep your hips as close to the ground as possible. Return to the starting position by raising your hips and pushing yourself back up to the inverted "V" position while keeping your arms straight. Continue performing the exercise until you are unable to maintain good form.

TIP: At the 'bottom' position your back should be fully arched, your hips should be touching the floor and your head should face upwards.

Muscles targeted

Primary – Pectoralis major and minor, triceps
Secondary (stabilisers and synergists) – Erector spinae, deltoids, serratus anterior, subscapularis, coracobrachialis, glutes, quadriceps, hamstrings, gastrocnemius and core stabilisers.

Variations to the move:

The dive bomber push-up is often said to be the same movement as the Hindu push-up, however there is a small difference in the movement used to return to the starting position. In the Hindu push-up your arms remain straight and you return directly to the inverted “V” starting position, whereas the dive bomber push-up requires that you bend your arms and perform a reverse swooping or wave-like motion to return to the starting position.