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Master the Hindu press-up for huge gains
Personal trainer Dr Elesa Argent presents a masterclass on this hardcore strength and flexibility-boosting exercise.
The Hindu press-up
As the legend goes, Hindu press-ups have been a cornerstone of Indian wrestlers' workouts for generations, making champions of the men that use them. And even press-up afficionados may be quickly humbled by attempting just a few reps of this hardcore move. They are much harder than a regular press-up, requiring great form, slow and controlled movements, and impressive flexibility and co-ordination. But master the art of the Hindu press-up and you'll have an excellent and efficient new string to your workout bow.
How to do it
Adopt a standing position, with your feet slightly wider than shoulder-width apart. From there, bend over and place your hands onto the floor, keeping your arms and legs straight as you do so. Keep your head naturally aligned with your spine, looking towards the floor, or back towards your feet. Do not look up or forward as this may lead to hyper extension of the neck. By this point, your body should resemble an inverted 'V' shape. This is the start position.
From here, keep your legs straight as you lower your hips and bend your arms while you move your torso forward and down. Your chin should dip down, almost touching the floor. Arch your back, looking up towards the ceiling as you do so. Your hips should remain close to the ground.
To complete the movement, return to the starting position by raising your hips and pushing your body back to the starting 'V' position, arms and legs straight, as they were before. The movement should become naturally graceful, with a constant movement between start, middle and end points, and with each rep blending into the next. Be careful to avoid jerky movements as this can lead to injury. Repeat to failure.
If you're struggling to visualise the move, see a good example here.
Why do it?
The Hindu press-up is extremely efficient, working shoulders, legs, back, hips and chest. Crucially, it also offers an intense method for strengthening your core.
When to do it
This is a brilliant exercise if you need a quick but efficient workout, so feel free to slot it into any circuit or routine. A note of caution, though: as it is so intense, it is important that you do not simply launch into it without a warm up – and always remember to stretch afterwards. If you enjoy Pilates and yoga you will particularly appreciate the dynamism of this movement.
Personal trainer Dr Elesa Argent presents a masterclass on this hardcore strength and flexibility-boosting exercise.
The Hindu press-up
As the legend goes, Hindu press-ups have been a cornerstone of Indian wrestlers' workouts for generations, making champions of the men that use them. And even press-up afficionados may be quickly humbled by attempting just a few reps of this hardcore move. They are much harder than a regular press-up, requiring great form, slow and controlled movements, and impressive flexibility and co-ordination. But master the art of the Hindu press-up and you'll have an excellent and efficient new string to your workout bow.
How to do it
Adopt a standing position, with your feet slightly wider than shoulder-width apart. From there, bend over and place your hands onto the floor, keeping your arms and legs straight as you do so. Keep your head naturally aligned with your spine, looking towards the floor, or back towards your feet. Do not look up or forward as this may lead to hyper extension of the neck. By this point, your body should resemble an inverted 'V' shape. This is the start position.
From here, keep your legs straight as you lower your hips and bend your arms while you move your torso forward and down. Your chin should dip down, almost touching the floor. Arch your back, looking up towards the ceiling as you do so. Your hips should remain close to the ground.
To complete the movement, return to the starting position by raising your hips and pushing your body back to the starting 'V' position, arms and legs straight, as they were before. The movement should become naturally graceful, with a constant movement between start, middle and end points, and with each rep blending into the next. Be careful to avoid jerky movements as this can lead to injury. Repeat to failure.
If you're struggling to visualise the move, see a good example here.
Why do it?
The Hindu press-up is extremely efficient, working shoulders, legs, back, hips and chest. Crucially, it also offers an intense method for strengthening your core.
When to do it
This is a brilliant exercise if you need a quick but efficient workout, so feel free to slot it into any circuit or routine. A note of caution, though: as it is so intense, it is important that you do not simply launch into it without a warm up – and always remember to stretch afterwards. If you enjoy Pilates and yoga you will particularly appreciate the dynamism of this movement.