How to Do Indian Pushups
Indian push-ups, or Hindu push-ups, use the weight of your body to build strength. Legendary fighters such as Matt Furey and Bruce Lee used this exercise when building muscle. Unlike the regular push-up, the Indian push-up enhances the flexibility of your shoulders, back and hips while building strength in your upper body. It lowers the risk of pulled muscles, a common problem for those who use weights or the bench press. Indian push-ups, with the correct breathing techniques, also build lung power and increase athletic endurance.
Instructions
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Get down on all fours over your exercise mat. Your hands should be directly below each of your shoulders and your legs should be spread out, creating a "V" from your hips. Additionally, your buttocks should be raised up. Your body should form a gentle slope from your head to your legs, with your buttocks as the apex.
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Lower your body to the ground, allowing your head to lead the way. As your chin nears the mat with your buttocks still high, lift your head up and push your chest out and up as far as it can go. While pushing your torso up, your hips should be lowering to the ground. Breathe out as your torso lifts up. When doing this correctly, your chest will feel open and your abs, hips and lower back will stretch. The ending of the move should resemble the cobra position of yoga.
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3
Lower your torso back to the ground, leading with your chest first and then allowing your chin to come close to the mat. As you are lowering, your hips and buttocks should lift back up and return to the original position. Breathe in as you do this. Make sure you are moving in a steady, fluid motion without jerking any part of body.
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Repeat three sets of 10 push-ups. Move as slowly as possible while doing this exercise. The slower you move, the more your body will benefit.
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Tips & Warnings
Perform the exercise with a trainer first to ensure you are moving in the correct way.
Always consult a doctor before performing any exercise. This exercise, when done correctly, is extremely rigorous. Do enough push-ups to fatigue yourself but never overexert yourself. Know your limits and check your heart rate between each set. Do this exercise slowly. Moving quickly or making any jerky movements can cause injury to your back or neck.
