Read time : 1.5 minutes
Overview
Level: Medium difficulty
Calories burned per rep: 0.21
Reps: 6
Time per correct movement: 2.1 seconds
Body Parts Targeted
Primary muscles: Triceps, Biceps, Chest, Shoulders, Trapezius
Description
Indian Push Ups, sometimes referred to as Dand in traditional fitness systems, are a dynamic upper body exercise. They strengthen not just the arms and chest, but also the core, spine, and shoulder girdle, enhancing posture and control. The movement is fluid and continuous, mimicking a wave-like motion.
Common Mistake:
- Letting the hips sag, which compromises form.
- Rushing the motion, making it jerky.
- Not maintaining shoulder and arm control, risking strain.
Instructions
- Start in a plank position with hands shoulder-width apart, hips slightly raised.
- Lower your body by bending the elbows while arching the back, sweeping your chest forward toward the floor.
- Push back through your palms to return to the start, keeping the motion fluid and controlled.
Tips:
- Maintain a neutral spine to avoid straining the lower back.
- Keep the motion controlled and flowing.
- Engage your core and glutes to stabilize your body.
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