Spider Push-Up
Step 1
Place both hands on the mat slightly further than shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
Step 2
Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. At the same time, bend your right knee and draw it forwards and outwards towards your right elbow.
Step 3
Exhale. Extend your right knee and, at the same time, push through your chest and extend your elbows to lift your body back into the starting position.
Step 4
Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. At the same time, bend your left knee and draw it forwards and outwards towards your left elbow.
Step 5
Exhale. Extend your left knee and, at the same time, push through your chest and extend your elbows to lift your body back into the starting position. Continue alternating between right and left for the specified number of repetitions.
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