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Do you want to tone your arms and shoulders? Well, if yes, then keep in mind that it’s not that easy! In fact, people try a number of exercises to get their toning and conditioning. Also, from a basic body functionality point of view, considering the constant high pressure experienced by shoulders and arms, exercising these critical muscle groups should be a top priority.
When it comes to toning arms and shoulders, most people move towards heavy weight lifting exercises. While they can work wonders if done regularly, there are still a number of unexplored and underrated exercises. One such exercise is dolphin push ups, and though it may look easy, it is efficient and impactful.
Dolphin push ups help build and tone shoulder and arm muscles. It’s movement ranges between downward facing dog and plank position, thus providing you the benefits of two exercises simultaneously. You may approach this exercise as a plank variation or as a twist in your pushup routine.
Dolphin push ups take from the dolphin formation from yoga, and help in muscle pumping, providing strength to your upper body. This exercise primarily engages side shoulder, front shoulder, triceps, and middle chest muscle groups. As you stay on your forearms during the whole movement, it will effectively help you tone your muscles without lifting any weights.
Step 1: In order to properly perform a dolphin push-up, place your forearms on the ground and adjust the width of your elbows (shoulder width). Now, interlock your fingers the way you would in preparation for a headstand.
Step 2: This movement incorporates downward facing dog position, so keep your knees straight, and don’t extend them too much.
Step 3: Keep your thighs lifted and don’t let your butts sink, retain a steady position. Then, lengthen your spine and lean forward till your nose almost touches the ground, or your hand makes contact with your chest.
Step 4: Exhale while touching your leaning towards the ground and now lean forward to the plank position, while inhaling, with your forearms on the ground.
Step 5: Ensure that your elbows are shoulder width apart and your forearms are parallel to the mat. Now, exhale and push yourself back into downward facing dog position to complete 1 repetition.
Repeat the movement for 10 times and then settle into a child’s pose to relax your body.
So, ladies, don’t wait to get those toned shoulders and arms, and do dolphin push ups regularly for great results.