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Easy exercises to do at home without equipment to lose weight: The 17 Most Effective Moves for Fat Loss — No Equipment Required

In swimming heart gets a great workout keeping you cool. Lower your knees to the floor to decrease the difficulty level.

Start by getting into the traditional plank position. Cortisol is a hormone that is associated with abdominal weight gain when levels inside the body stay elevated for long periods of time. Exercise and circulating cortisol levels: the intensity threshold effect. And you can do them at home or outdoors, whichever is better or more convenient for you. You can get the same — or even better — results working out from home, than you do from attending the gym. Follow htlifeandstyle for more.

  • Place your forearms on the floor and arms parallel to the body at about shoulder-width distance and hold on to the position for at least one minute.

  • At first place the fingers on the back of your head and pull the elbows back so that they are in a parallel line with your body.

  • Gyms can not only get crowded, but finding time to work out becomes difficult. You will be utilising your core because you are starting from a plank position.

  • Put your arms over your head and jump. Alternating lunge and press 2.

Best exercises to lose weight at home

There are stress-relieving benefits to breathing fresh air and enjoying your local park, pool, or nature preserve. Warrior …. The concept of lifting weights one day and doing cardio and abs the next is outdated. Crab Walk.

It also reduces stress and improves blood circulation. Bipasha Mukherjee May 4, - pm. Do not put pressure on the neck or bend it. Place hands shoulder-width apart. Hold this position for 4 to 6 seconds; thereafter gradually lower yourself to the floor.

It may be surprising. Outdoor Workouts. Begin by doing a regular squat, then involve your core and jump up with full force. Alternate back and forth for 30 to 60 seconds. Metabolic training fuses whole-body strength, cardio, power, endurance and mobility work all during a shorter workout. Perform the move at a slower, more controlled tempo at first, focusing on nice, clean exchanges of your hands and feet, and gradually increase your speed over time. Gyms can not only get crowded, but finding time to work out becomes difficult.

8 Full-Body, No-Equipment Exercises For Weight Loss

Return to the basic plank position. Thank you for subscribing to our daily newsletter. Common household items you can use instead of dumbbells or kettlebells for heavier resistance :. Predator Jack.

  • Begin by doing a regular squat, then involve your core and jump up with full force.

  • You can do it without any equipment like the above picture.

  • NOTE: This 7 move full-body resistance workout does require some extra resistance.

  • The major muscles used are the quadriceps, hamstrings, gluteals, lower back and the abdominals. You should do 50— knee ups according to your capacity and start slowly.

Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves. It trains wieght, bulletproofing your shoulders. The movement trains both knee and hip extension, which is critical to proper running mechanics and overall athletic performance. Do these exercises at home regularly and you will be losing weight and getting in shape before you know it. Reverse the movement and repeat for 30 to 60 seconds. Power Step-Up. And you can do them at home or outdoors, whichever is better or more convenient for you.

READ TOO: Pure Diet Store

You should do 50— knee ups according to your capacity and start slowly. Tip Skip the push-up and just maintain a hold if you need it to be easier. Keep your legs stationary, and twist your torso, left and right. How to do it: Roll your head in half circles slowly, from shoulder to shoulder. But if you are short on ideas, here are five simple workouts to get you started. Russian twists are one of the best ways to work your obliques, the muscles that help rotate your torso.

Yoga helps you to build strength, increase flexibility and it also helps to focus and relax your mind. No gym nome required-just use your body weight and get great workout without any gym equipment. Instructions: Start with your feet together, arms around your body. This is one of the best free hand exercises which simultaneously burn calories and toning leg muscles. Push-Ups, Squats and any other moves that utilize only your weight for the resistance can be done anywhere and provide an excellent workout in a small amount of space.

  • Walk forward taking short, choppy steps for 30 to 60 seconds.

  • Download Apps. Next Jump straight up as you thrust the arms forward, elbows still bent.

  • Stand tall with your feet shoulder-width apart and lower your hips almost like you're sitting in a chair. Get our daily newsletter Subscribe.

  • Alternate back and forth for 30 to 60 seconds. Push off your right leg and jump to your left, landing softly and holding that position for one count, keeping your hips back and down throughout.

  • Bend your knees while keeping your feet flat on the floor. Follow Us.

Because they are easy, does this mean that they're not worth doing? Step up to balance on your right foot and switch feet. Lower your knees to the floor to decrease the difficulty level. Keep changing your legs until you pick up pace and you feel as if you are running in one spot in the plank position. The type of exercise you choose to do is less important than the consistency of your program. Hold your balance without arching your back.

Lower your knees to the floor to decrease the difficulty level. The initial position is restored and the positions of the legs are alternated. Then close your eyes and breathe deeply and evenly through your nose for two minutes. Quickly switch directions and jump with sufficient force to propel both feet off the floor.

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Read the post for all the workout info! You need to master this so that you land as quietly as possible. Want to lose weight without going to a gym?

  • Plus, you'll improve shoulder strength and stability and feel the burn through your hips, obliques and abs. Read the post for all the workout descriptions!

  • Hi mam…am 22yrs old and my weight is 60…pls suggest some exercise to maintain 45 kgs. Running 3.

  • If you're looking to lose weight without equipment, full-body and compound exercises are a great choice, said ACE-certified trainer Jennifer Nagel. Do two sets of 10 reps each.

  • With New Year's just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Exercising outside provides extra perks.

Running 7. Hi mam…am 22yrs old and my weight is 60…pls suggest some exercise to maintain 45 kgs. After a pause, jump as high as you can. With your lower back in contact with the ground, your knees bent and your hands behind your ears propel your shoulders upwards by about seven centimeters.

  • Hold for three seconds and slowly lower your right hip onto the floor and repeat.

  • Ready to get motivated?

  • If you've ever suffered from groin pulls or tightness, this move is exactly what the doctor ordered.

So these are the few Best exercises to lose weight fast at home without equipment. Push-ups 4. Push-ups: 3. Even running for 10 minutes reduces drastically the risk of dying from cardiovascular disease. Skipping Exercise 3.

This article exists as part of the online archive for HuffPost Canada. Get more health tips on our Pinterest board. Place the fingers on the back of your head. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Exercises of strength and endurance will help you strengthen your muscles and improve your mobility.

Health Benefits of Exercises at Home

You can exercise at home and still be fit. Was this page helpful? In-and-Out Squat. Squat walks hammer your quads but also teach you how to shift your weight properly from hip to hip when in a staggered stance.

Place your right foot onto a stable box, st or step with your knee and ankle aligned, heel loaded and shin vertical. Workout plans hotgirls fitnessmodels girls fitness fitgirls fitnessmotivation abs. So go ahead, get started and get fit at home! Keep your head and hips down throughout the movement as you repeat for 30 to 60 seconds. This exercise has some serious health benefits and helps in strengthening the core. Here are the best no-equipment moves that trainers recommend for weight loss. Keep your elbows tucked into your sides to protect your shoulders.

Balance on your right foot with your left foot behind you. This wonderful 5-minute fat burning exercise will give you the best outcome. Then steadily walk the hands forward into plank position and do one careful pushup. Do this exercise with the following instructions.

20 Minute High Intensity Bodyweight Circuit

Kick Through. Photo 0 of 9. Here are 9 healthy shortcuts. Once your core is involved, bring your right knee forward below your chest, with the toes just over the ground.

Lift your hips off the bench, pressing your feet up towards the ceiling. Stand with your feet hip-width apart, toes pointing forward, knees slightly bent. Alternating lunge and press 2. These moves will get you there in no time at all. V-sit overhead boxing 4.

READ TOO: Ascites Et Bases Exercises To Lose Weight

Return to the starting position and repeat on the opposite side. It is the top keep your back yo. Hi mam ma hight is ,weight 65 and age is 16 i wnt 2 loss ma weight fast. Facebook Instagram Youtube Twitter. Repeat the same on the other side. Continue to breathe calmly through the nose while keeping your navel pressed down.

You can start off with the 7 days GM diet and then follow the cal diet losd along with 1 hour of brisk walking daily. Lunge forward with the right foot. Health and Diet tips, Fitness, Beauty and more. Instructions: In a position similar to the previous exercise, jump open legs and arms, as if forming the image of a star.

No gym equipment required-just use your body weight and get great workout without any gym equipment. Do it as many times as you can. To start, get into a semi-squat position and leap sideways to land on your right foot.

  • Get more health tips on our Pinterest board.

  • Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees.

  • Squat curl and press 3. Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals.

If running outside have any issues you take help of a good treadmill for your home. Ashu October 2, - am. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Pause for a few seconds, thereafter push yourself to the beginning position as quickly as you can.

The upper body strength and control is the ability to pull your entire body weight up and then do it again and again. Equioment vacuum does not directly allow to lose weight. Leaving aside the statistics that seek to determine exactly how much exercise should be done, here we offer a series of recommendations so you can begin to get fit without spending money and that you can accommodate at any time in your agenda. Pull-ups 6. As you bend your knees, your thighs will be parallel with the floor. Hold this position for 4 to 6 seconds; thereafter gradually lower yourself to the floor.

Follow Us. Do three sets of 10 reps each. Perform each of these exercises for 30 seconds at a time to begin with and gradually build up to 60 seconds by adding five to 10 second increments as your metabolic conditioning improves. Once your core is involved, bring your right knee forward below your chest, with the toes just over the ground. Stay on the balls of your feet throughout the movement.

Canada Edition. It also reduces stress and improves blood circulation. Get our wellness newsletter.

  • Article Sources. Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at degrees.

  • To strengthen your legs, perform squats explained above and the lunge.

  • Bend your knees while keeping your feet flat on the floor. Terms Privacy Policy.

  • Healthy Living.

  • Crab Walk. These 10 workouts are considered "easy" because they don't require a lot of fancy gym equipment, their intensity can be adjusted to match your physical activity leveland some can be done from a chair or bed if you have trouble standing for long periods of time.

Running 3. We hope it will help you a lot. The exercise then consists of spreading and tightening your legs quickly to gain intensity. Cardiovascular exercises are based on making movements to boost your heart rate and increase blood circulation around your body. Get our wellness newsletter. If the thought of going to crowded gyms with equipment hoarders makes you cringe, there's a simpler and cheaper way to stay fit right about now. Instructions: Standing and with hands extended forward, move one leg backward.

With the left hand, grab your right arm just above the elbow; place the left elbow just below your left knee. Regular runners have less chance of dying from heart sickness than never — runners. Begin this move in a push-up position with your hands directly under your shoulders. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Sanari May 9, - am.

Push-ups 4. This article exists as part equipjent the online archive for HuffPost Canada, which closed in Hold the contraction for a few seconds and then release the pressure while exhaling before performing on a new repetition. Have a quick look— For best fitness result here we have given some freehand exercise tips for you.

The exercise is then to make a first jump by simultaneously removing the legs and arms, then a second jump by tightening them. Back dips 5. While this dasy of exercise is not part of the recommended minutes should be devoted to a moderate intensity physical activity a week, a series of stretches to increase the flexibility of the body provides additional benefits when doing other routines of exercises, whether cardiovascular or strength. Back dips on the weight bench holding the hand back is the best back dips example.

Do these exercises at home regularly and you will be losing weight and getting in shape before you know equjpment. The main benefit of this primal movement is working your entire body with a specific emphasis on your shoulders, core and quads. Shutterstock health. Definitely not. The Superman is one of the best exercises to strengthen your upper and lower back muscles.

1. Ground Zero Jump

No matter how hard you work out, it's important to eat nutritious foodslike vegetables and protein-rich items, to see results. Table of Contents View All. Weight Loss.

Put your arms over your head and jump. Slowly extend your right leg behind you and reach your right arm forward into a straight line. As they say, you must learn to crawl before you can learn to walk. It works your entire lower body while sculpting a set of superhero shoulders and sending your heart rate through the roof. This awesome workout punishes your arms and melts away those bingo wings!

Regular exercise is immensely withokt if we want to live a fulfilling and healthy life into old age. Regularly doing a routine of this type of exercise helps you prevent injuries and reduces joint pain, as well as improving balance and coordination. Push-ups: 3. By the end of this session, you will be hot enough to sweat. We recommend giving yourself a goal of 15 to 20 crawls. Hi mam ma hight is ,weight 65 and age is 16 i wnt 2 loss ma weight fast. Bipasha Mukherjee September 28, - am.

How to Do This Workout

Jump squats help tone the calves, glutes, hamstrings, core and quadriceps. Pictures go viral. The Superman is one of the best exercises to strengthen your upper and lower back muscles. Working Out.

Start in a staggered squat position with your right leg forward, heel flat, and your left leg staggered behind on its toes, so that the front of your foot is aligned with your right heel. Push back up one arm at a time into your starting push-up position. Remember, when you're a beginner, the point is simply to get moving, establish a routine, and build confidence. There are stress-relieving benefits to breathing fresh air and enjoying your local park, pool, or nature preserve.

Then lower and repeat the movement for about 15 times. Hi mam. If you find it difficult to do half push-ups touching your knees on the floor. Pull-up is the kind of exercise that takes control of your body in your own hands.

Losing weight is not about having a perfect body, but about activating the organism in simple exercise loae in the comfort of the home. Gyms can not only get crowded, but finding time to work out becomes difficult. At first stand straight as tall as you can with the feet spread shoulder-width apart. Bipasha Mukherjee September 28, - am. At first place the fingers on the back of your head and pull the elbows back so that they are in a parallel line with your body.

Next Squeeze the glutes and gradually raise your butt off the smooth floor until the body forms a straight line from the knees to the shoulders. Start exercising, do what ever catches your fancy dancing, skipping rope, cycling, swimming, aerobics, yoga, jogging. Next dip your knees in preparation to leap. With New Year's just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Still am gaining weight. Certain site features have been disabled.

Doing so will minimize fatigue and help you keep up the intensity throughout the workout. Row and press left side 5. Drive through your right heel and swing your arms overhead as you switch your legs mid-air, landing softly on the other side. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Stand with your feet at shoulder width. Return to the starting position and repeat on the opposite side. Ensure your right knee stays over your right ankle and don't let your knee go past your toes.

Bipasha Mukherjee October 3, - am. Thereafter, land and reset. This wonderful 5-minute fat burning exercise will give you the best outcome. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support pictured here. Back dips on the weight bench holding the hand back is the best back dips example.

The exercise recruits your body's biggest and strongest muscles, which causes a metabolic disturbance significant enough that you'll be burning calories even after you stop doing it. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves. Workouts for beginners—especially those who have failed to maintain an exercise program—are specifically designed to build confidence and create life-long habits for well-being.

READ TOO: 5 Hour Energy Drink To Lose Weight

Keep your head and hips down throughout the movement as you repeat for 30 to 60 seconds. Thanks for your feedback! Start in a staggered squat position with your right leg forward, heel flat, and your left leg staggered behind on its toes, so that the front of your foot is aligned with your right heel. With New Year's just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Gently raise your legs and upper body off the floor while keeping your head straight.

At first lie on your back with the knees bent, feet flat on the floor. We hope it will help you a lot. This exercise works the core, glutes and lower back. An hour before this exercise one glasses of water will facilitate you to flush the toxins out. Begin this move in a push-up position with your hands directly under your shoulders. This exercise will not allow you to refine only your thighs, but your whole body.

Lower your knees to the floor to decrease the difficulty level. Since weight loss is often troublesome for postmenopausal women, these findings were important. Get down on the ground and set your hands at a distance wider than the shoulder. Alternate the arm you lead with and maintain a straight body throughout the movement. Row and press right side 6.

Pull the towel as hard as you can without holding your breath. Set a short-term goal to complete three workouts during your first week, then add workout hoke gradually until you are doing some form of activity on most days of the week. Repin and share if this home workout got you in crazy shape! The Superman is one of the best exercises to strengthen your upper and lower back muscles. Since weight loss is often troublesome for postmenopausal women, these findings were important.

If you've ever seen the movie Predatoryou've seen this mighty metabolic mobility move in action. Latest Fitness. When researchers studied a group of postmenopausal women with metabolic syndrome, they found that a program of low-intensity exercise was effective at decreasing body fatreducing blood pressure, and lowering their glucose and triglyceride levels. Ground Zero Jump. Slowly roll your shoulders forwards and backwards.

52 Intense Home Workouts To Lose Weight Fast With Absolutely No Equipment!

Leave a Comment Cancel reply. Sanari May 9, - am. There are many studies and scientific reports that talk about the benefits of exercising, equipent only the idea of buying expensive equipment or paying for a gym discourages a large number of people, not to mention the difficulty of finding time within our hectic life, both work and social. Place your hands on the floor, bend your knees and lift your hips off the floor. Does It May 25, - am.

For stability, slowly lean forward and place your right qeight on the floor in a parallel line with your left foot. You should not do the same type of squats every time you workout. Push-Ups, Squats and any other moves that utilize only your weight for the resistance can be done anywhere and provide an excellent workout in a small amount of space. Losing weight is not about having a perfect body, but about activating the organism in simple exercise routines in the comfort of the home. This push-up variation is a great cardio move that works your chest, shoulders and back. Retrieve the initial position and move the other one.

Push your hips back and down as far eequipment you can while staying upright throughout the movement. Put your hands on the floor right in front of your feet. Set your left leg back down behind you to do your next lunge. In-and-out squats will put you on the fast track to leaner, more toned legs. To really kick up the burn, turn this movement into a monkey shuffle by simultaneously loading your hands, lifting your hips and shuffling your feet side-to-side between right and left lunge positions. Because they are easy, does this mean that they're not worth doing?

If You Want to Lose Weight, Trainers Recommend These 8 No-Equipment Exercises

Ready to Get Your Sweat on? Easy workouts also help you to:. Look straight ahead of you and get started.

You'll also notice both strength rquipment and cardio moves, because you'll ideally do both if you're aiming to lose weight. You should do 50— knee ups according to your capacity and start slowly. To start, get into a semi-squat position and leap sideways to land on your right foot. Here are 9 healthy shortcuts. Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at degrees. Reviewed Jan 22, The bucking hop is a total-body exercise that challenges your shoulders and core to the max.

  • In-and-Out Squat. Common household items you can use instead of hand weights for lighter resistance :.

  • Standing, extend the arm down and in a single movement raise your hand by bending your elbow.

  • Look straight ahead of you and get started.

  • The latter is based on placing one leg one step ahead of the other and from there go bending the knees to reach almost a right angle in both legs.

  • Stand with your feet at shoulder width.

If you're having trouble balancing, focus weighf something in front of you or hold your back leg for initial support pictured here. The concept of lifting weights one day and doing cardio and abs the next is outdated. Low box runners give you all the weight-loss benefits of plyo without sore or achy joints. And you can do them at home or outdoors, whichever is better or more convenient for you.

You can do exercises like lunges, jumping jacks, squats, glute bridges, sumo squats to tone your thighs. Bipasha Mukherjee June 29, - am. Bipasha Mukherjee October 12, - am. Stand tall with your feet shoulder-width apart and lower your hips almost like you're sitting in a chair. Jump squats are one of the most popular plyometric exercises that get your heart rate up.

This exercise is fun and helps to feel relax. Follow Us. To strengthen your legs, perform squats explained above and the lunge.

Repeat with your left leg. At first place the fingers on the back of your head and pull the elbows back so that they are in a parallel line with your body. However, it requires the transverse muscle, thus allowing to obtain a flatter belly. Push steadily, like a piston. Thus, it seems important to integrate it into your training program, especially at the end of the session. The weight is kept on the heels.

Still am gaining weight. Begin by lying on your right side with your right elbow directly lined under your shoulder. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. Extend your arms and then bend your elbows lowering your body to leave it about two inches off the ground. Next Lower the body as far as you can by pushing the hips back and bending your knees. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.

Ro this for a minute. Squat Walk. Not at all. How to do it: Roll your head in half circles slowly, from shoulder to shoulder. If done regularly, the Superman may help alleviate back pain related to weak back muscles. Workout plans hotgirls fitnessmodels girls fitness fitgirls fitnessmotivation abs. Keep your heart rate high and your rest periods between exercises at 30 seconds or less.

Instructions: Start with your feet together, arms around your body. Regularly doing a routine of ah type of exercise helps you prevent injuries and reduces joint pain, as well as improving balance and coordination. The upper body strength and control is the ability to pull your entire body weight up and then do it again and again. Extend your arms and then bend your elbows lowering your body to leave it about two inches off the ground. Do it as many times as you can.

Now You Know. Gradually recline fo till you feel your lower abs engage. If you've ever suffered from groin pulls or tightness, this move is exactly what the doctor ordered. Note that the exercises we have coming up aren't a full workout, but rather a selection of moves you can plug into your routine. If you're having trouble completing a push-up, place your knees on the floor to make things easier.

Easy workouts also help you to:. If weight loss is your goal, combining diet with exercise can help. You can get an awesome high-intensity, full-body workout done in less than 30 minutes. Do three sets of 10 reps each. Russian twists works more than just your abdomen.

Physical fitness can be measured by determining the power, endurance, and flexibility. For stability, slowly lean forward and place your right hand on the floor in a parallel line with your left foot. Your knees should bend about 90 degrees. Do it as many times as you can.

Assume a wide wityout stance with your feet farther than shoulder-width apart and your toes pointed out slightly with a low box or a step in front of your toes. Row and press left side 5. Pictures go viral. Try the hanging position as this is the best for healthy shoulders. Since weight loss is often troublesome for postmenopausal women, these findings were important. Do this for a minute. Certain site features have been disabled.

Sex Singlehood Relationships Pride Outside. Try each of these seven exercises for 30 seconds each, repeat the ecercises 4 times for a baby-weight resistance minute workout!! Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals. Stand with your feet together and hold both arms straight in front of you, palms together.

But now the weight loss rate is slow. I am pounds and really ashamed of my weight. Instructions: In a position similar to the previous exercise, jump open legs and arms, as if forming the image of a star.

And you can do them at home or outdoors, whichever is better or more convenient for you. These will use more energy and incorporate more muscle groups and will teach your body how to move as witgout whole more efficiently," she tells The Huffington Post Canada. Walking squats and lunges elevate your heart rate more than traditional squats or lunges alone, resulting in more cardio conditioning and greater calorie burning per training session. Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at degrees. You'll also notice both strength training and cardio moves, because you'll ideally do both if you're aiming to lose weight. Terms Privacy Policy.

Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. You can do exercises like jumping jacks, spot jogging, lunges, squats, planks, etc to promote weight loss. Bipasha Mukherjee October 3, - am. If you're having trouble completing a push-up, place your knees on the floor to make things easier. What do you recomend to help? If running outside have any issues you take help of a good treadmill for your home. Best Freehand Exercises Contents 1 Best Freehand Exercises 2 Before free hand exercise some basic things that you should know 3 Top 8 Exercises to lose weight fast without equipment 3.

Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Stand tall with your feet shoulder-width apart and lower your hips almost like you're sitting in a chair. By moving your feet and arms quickly, you'll boost the elasticity of your muscles. Lie with your face towards the floor and your arms and legs extended. We give you a set of 10 exercises to do at home, for which no equipment is needed. Charlie and Willow have been wriggly resistance for Snezana at home, so we made a home workout out of it! Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at degrees.

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