To strengthen the upper body whilst maintaining core and scapula stability
Come to an all fours position with the knees bent directly under the hips and bend the elbows and place them on the floor directly under the shoulders. Clasp the hands together to form a fist. The toes are tucked under. Inhale to prepare. Exhale to engage the core abdominals and lift the knees off the floor and straighten the legs as much as possible. The body will form an upside down letter “V” shape.
Inhale – To prepare
Exhale - Engage the core abdominals
Inhale - To lean forwards and lower the body downwards towards the floor. (As the body leans forwards, the “V” shape will go wide, almost towards a plank position). You are aiming for the chin to touch the floor just in front of the fists if possible (or as close as the body allows)
Exhale - To push through the forearms, drawing the shoulders away from the ears and push the body back up to the starting position, maintaining core engagement throughout.
Pectorals, anterior deltoid, triceps, core abdominals, serratus anterior, latissimus dorsi
Ensure the core abdominals are engaged throughout to prevent straining the back
Maintain the length between the ears and shoulders
Try to avoid collapsing in between the shoulder blades. Engage serratus anterior to maintain the distance in between the shoulder blades
The further apart the elbows are, the less challenging the workload
The further away the feet are from the hands, the easier the workload for the upper body but the more challenging for the core
Variation One (Adaptation)
This exercise may be done with the knees down on the floor to make it easier
Variation Two (Progression)
This exercise may be done with one leg back up in the air (arabesque). Alternate legs for each repetition
A lovely exercise for spinal articulation to open the back of the body and assist in coordination
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