Hold push up position with buttocks held in the air, and start with a calf stretch. Next, move from this bridge position to an inverted bridge position and hold for a couple of seconds and then repeat any number of times. Make sure you move through the full range of motion and hold your lower abs firm. The push up position . To stay in this position and then work through a range of positions and exercises so as to work on the body core and stability.
Normal push ups Done with a stiff body at varying heights, repetitions and tempo.
Round push ups From the standard position, sway to the right and then in a circular motion, go down, across then up on the left side and back to the middle. This can be done up to 20 repetitions, depending on existing strength. Bounce Whilst in the push up position, with flexed abs and straight back, begin to do a light and small bounce of the whole body. From the push up position, rotate onto one arm with your feet on top of each other and your body perpendicular to the ground. Dip the waist toward the ground staying straight and back up.