Pike Push-Up with Parallettes
1. Setup:
- Place the parallettes shoulder-width apart on the floor. Ensure they are stable and won’t move during the exercise.
2. Starting Position:
- Begin in a downward dog position. Set your feet shoulder-width apart.
- Your hands should be on the parallettes, with your arms straight and shoulders directly over your wrists.
- Keep your head between your arms, looking towards your feet.
3. Body Positioning:
- Your body should form an inverted "V" shape. Your hips should be lifted towards the ceiling, with your heels pressing towards the ground.
- Engage your core and make sure your back is straight.
4. Movement:
- Bend your elbows to lower your head towards the ground between the parallettes. Aim to touch the ground gently or go as low as you can while maintaining good form.
- Keep your elbows pointing backward, not flaring out to the sides.
5. Return to Start:
- Push through your palms to straighten your arms and return to the starting position.
- Ensure your body stays in a straight line as you press back up, and keep your hips elevated.
6. Repetitions:
- Perform 8-12 repetitions, rest for a moment, and repeat for 2-3 sets as you build strength.
Tips:
- If this is too challenging, you can perform the exercise from your knees instead of your toes.
- Focus on controlled movements rather than speed for better strength development.
- As you progress, you can increase the difficulty by elevating your feet on a step or platform.
