Push-Up (On Knees) (Female) – Video Exercise Guide & Tips

Are you looking to strengthen your upper body and core muscles?

Watch This Exercise Video

In this video exercise guide, we'll show you how to properly perform the push-up (on knees) exercise. This modification is perfect for beginners or those who need a modified version.

You'll learn the benefits, proper form and technique, modifications and progressions, as well as common mistakes to avoid.

So grab your mat and get ready to take your workout to the next level!

Key Takeaways

• Push-up (on knees) strengthens upper body muscles.
• It engages core muscles for stability.
• There are variations and modifications based on fitness goals.
• Common mistakes to avoid include sagging hips and flaring elbows.

Benefits of Push-Up (On Knees) Exercise

One benefit of the Push-Up (On Knees) exercise is that it strengthens your upper body muscles. The Push-Up (On Knees) is a modified version of the traditional Push-Up, making it accessible for beginners or those who've difficulty performing the full version. Despite being performed on the knees instead of the toes, this exercise still provides numerous benefits.

By engaging your chest, shoulders, and triceps, the Push-Up (On Knees) helps to tone and strengthen your upper body muscles. It also activates your core muscles, including the abdominals and lower back, as they work to stabilize your body during the movement. This exercise is an effective way to improve your overall upper body strength and stability.

Additionally, the Push-Up (On Knees) offers variations that can be incorporated to target specific muscle groups. For example, you can modify the hand placement to focus more on your triceps or widen your hand placement to engage your chest muscles to a greater extent. These variations allow for customization based on your fitness goals and preferences.

Proper Form and Technique for Push-Up (On Knees)

To perform the Push-Up (On Knees) exercise with proper form and technique, start by positioning yourself on all fours. Keep your hands shoulder-width apart and your knees hip-width apart.

Now, let's dive into the key muscles targeted during this exercise and the variations that can be done for different fitness levels.

1. Key muscles targeted during push up (on knees):

• Chest muscles (pectoralis major and minor): These muscles are responsible for the pushing motion of the exercise.
• Shoulder muscles (deltoids): They assist in stabilizing the shoulders and controlling the movement.
• Tricep muscles (triceps brachii): They help in extending the arms during the push-up.

1. Variations of push up (on knees) for different fitness levels:

• Beginner variation: Start with your hands and knees on the ground, maintaining a straight line from your head to your knees.
• Intermediate variation: Place your hands on an elevated surface, like a bench or step, to increase the difficulty.
• Advanced variation: Lift one leg off the ground while performing the push-up to engage the core and increase the challenge.

Remember to maintain a neutral spine throughout the exercise, engage your core muscles, and breathe steadily. Gradually increase the number of repetitions and sets as you become stronger and more comfortable with the exercise.

Modifications and Progressions for Push-Up (On Knees)

Now let's explore modifications and progressions to further challenge yourself with the Push-Up (On Knees) exercise.

There are several modifications you can make to adjust the difficulty level of this exercise. One modification is to place your hands on an elevated surface, such as a bench or step, while keeping your knees on the ground. This reduces the amount of body weight you have to lift, making it easier to perform the push-up.

Another modification is to perform the push-up on an incline, such as placing your hands on a stability ball or using a Smith machine. This increases the difficulty by requiring more strength from your upper body.

If you want to progress and make the exercise more challenging, there are also variations you can try. One variation is to perform the push-up on your toes instead of your knees. This engages your core and upper body muscles more intensely.

Another variation is to add a resistance band around your back and hands, which adds resistance and requires more strength to complete the movement.

Remember to always maintain proper form and technique while performing these modifications and variations. Start with the modifications that suit your current fitness level and gradually progress as you get stronger.

Push-ups are a great exercise for building upper body and core strength, and with these modifications and variations, you can continue to challenge yourself and achieve your fitness goals.

Common Mistakes to Avoid During Push-Up (On Knees)

Make sure to watch out for these common mistakes when performing the Push-Up (On Knees) exercise. Although it may seem like a simple exercise, improper form can lead to ineffective results and potential injuries. Here are three mistakes to avoid and some variations and alternatives to help you improve your technique:

1. Sagging Hips: One common mistake is allowing your hips to sag towards the ground. This puts unnecessary strain on your lower back and reduces the effectiveness of the exercise. To avoid this, engage your core muscles and keep your body in a straight line from your head to your knees.
2. Flaring Elbows: Another mistake is letting your elbows flare out to the sides as you lower yourself down. This can strain your shoulders and lead to discomfort. Instead, keep your elbows close to your body at a 45-degree angle to engage your chest muscles properly.
3. Rushing the Movement: Many people make the mistake of rushing through the push-up, sacrificing proper form for speed. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Take your time with each repetition, focusing on maintaining proper form and control throughout the movement.

Variations and alternatives for the Push-Up (On Knees) exercise include performing regular push-ups on your toes when you feel ready to progress, or elevating your hands on an elevated surface to decrease the difficulty. Remember to listen to your body and choose the variation that suits your current fitness level.

Tips for Incorporating Push-Up (On Knees) Into Your Workout Routine

Incorporate the Push-Up (On Knees) exercise into your workout routine for a challenging upper body and core workout. This exercise is a great modification for those who are new to push-ups or have difficulty performing traditional push-ups. By starting on your knees, you can gradually build strength and work your way up to performing full push-ups.

To incorporate the Push-Up (On Knees) exercise into your routine, consider the following tips:

1. Start with proper form: Begin on your hands and knees, with your hands placed slightly wider than shoulder-width apart. Keep your back straight and core engaged throughout the movement.
2. Gradually increase difficulty: As you gain strength, you can slowly progress by moving your knees further back, eventually transitioning to full push-ups. This progression will help you build upper body strength and stability.
3. Incorporate variations: To keep your workouts challenging and prevent plateau, try incorporating different variations of the Push-Up (On Knees) exercise. Some variations include diamond push-ups, wide grip push-ups, and decline push-ups.
4. Listen to your body: Pay attention to how your body feels during the exercise. If you experience any pain or discomfort, modify the exercise or consult a fitness professional for guidance.

Frequently Asked Questions

How Many Calories Does Performing Push-Ups on Knees Burn?

Performing push-ups on your knees can be an effective exercise for building upper body strength. To perform them with proper form, start by positioning your hands slightly wider than shoulder-width apart on the ground. Lower your body until your chest is almost touching the ground, then push back up to the starting position.

Variations of push-ups on knees include placing your hands closer together or elevating your feet on a bench.

Now, let's discuss how many calories this exercise burns.

Can Push-Ups on Knees Help in Reducing Belly Fat?

Push-ups on knees are a modified version of regular push-ups that can be effective in reducing belly fat. By engaging your core muscles, push-ups on knees target the abdominal area, helping to strengthen and tone the muscles.

However, it's important to note that regular push-ups are generally more effective for overall fat burning and strength building. If you're at an advanced fitness level, you can modify push-ups on knees by elevating your feet or using resistance bands to increase the challenge and maximize results.

Are Push-Ups on Knees Suitable for Beginners?

Push-ups on knees are a suitable modification for beginners. They provide an alternative to traditional push-ups and allow you to build strength gradually. By performing push-ups on your knees, you can focus on maintaining proper form and engaging your core muscles.

This exercise is a great way to develop upper body strength without putting excessive strain on your wrists and shoulders. Remember to keep your body in a straight line from head to knees and avoid sagging or arching your back.

How Long Does It Take to See Results From Doing Push-Ups on Knees?

To see results from doing push-ups on your knees, it depends on various factors such as your current fitness level, consistency, and proper form. By practicing proper form, you engage your chest, shoulders, and triceps effectively.

As you build strength, you can gradually progress to full push-ups by gradually shifting your weight onto your toes. This progression helps you develop the necessary upper body strength and stability to perform full push-ups with ease.

Can Push-Ups on Knees Help in Building Upper Body Strength?

Yes, modified push-ups, like push-ups on knees, can be effective in building upper body strength. They target the same muscle groups as regular push-ups but provide a modified and less intense version.

However, if you're looking for alternatives to push-ups, you can try exercises like chest presses, dumbbell flyes, or tricep dips. These exercises also work the upper body muscles and can help you build strength.

Remember to consult a fitness professional for guidance and proper form.

Conclusion

In conclusion, the push-up (on knees) exercise is a great option for beginners or those who may have limitations in their upper body strength. It offers numerous benefits, including building core and upper body strength, improving posture, and increasing overall muscle tone.

By following proper form and technique, avoiding common mistakes, and gradually progressing in difficulty, you can incorporate this exercise into your workout routine to achieve your fitness goals.

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