Hindu Push-ups

Exercise / Abs, Calisthenic, Erector Spinae, Shoulders

Hindu Push-ups

Hindu push-ups, also known as Dive Bomber Push-Up or Judo Push-ups, are a type of bodyweight exercise that combines yoga-inspired movements with traditional push-up motions. Hindu push-ups offer a dynamic and effective way to engage multiple muscle groups while promoting flexibility and joint mobility.

How to do:

The Hindu push-up involves a sequence of movements that flow together, creating a continuous and rhythmic exercise. Here’s how to perform a Hindu push-up:

Cobra Abdominal Stretch

  1. Starting Position: Begin in a downward dog position. This is similar to a yoga pose. Start on your hands and knees, then lift your hips and straighten your legs to form an inverted V shape with your body. Your hands should be shoulder-width apart, and your feet should be hip-width apart.
  2. Descent (Dive Bomber Phase):
    • Shift your weight forward, lowering your upper body toward the ground while keeping your arms straight.
    • Continue moving forward until your chest almost touches the ground. Your hips will be low, and your back will be arched, resembling an upward-facing dog yoga pose.
    • As you descend, make sure to look upward and forward, allowing your head to come up and your back to arch deeply.
  3. Ascent:
    • From the downward-facing dog position, push your hips back and upward, moving them toward the ceiling. Your head should look back between your legs.
    • As your hips rise, bend your elbows and lower your chest back to the starting position.
    • Continue this motion until you return to the downward dog position.
  4. Repeat: Repeat the sequence for the desired number of repetitions, maintaining a smooth and controlled flow between the different positions.

Hindu Push-ups Benefits

  1. Dynamic Flexibility: The flowing movements in Hindu push-ups help improve flexibility in various muscle groups. The transitions between downward dog, low plank, and upward dog positions promote dynamic flexibility, especially in the spine, shoulders, hips, and hamstrings.
  2. Core Engagement: The shifting between positions requires constant engagement of your core muscles to stabilize your body. This leads to improved core strength and stability over time.
  3. Upper Body Strength: Hindu push-ups primarily target the chest, shoulders, and triceps. The variations in arm positioning and movement angles offer unique challenges to these muscles, helping to build strength and definition.
  4. Joint Mobility: The range of motion involved in Hindu push-ups promotes joint mobility and flexibility in the shoulders, spine, and hips. This can be particularly beneficial for individuals seeking to counteract the negative effects of sedentary lifestyles.
  5. Postural Improvement: The exercise encourages an open chest and elongated spine, promoting better posture over time. This can counteract the hunching and rounded shoulders often associated with prolonged desk work.
  6. Cardiovascular Endurance: The continuous movement in Hindu push-ups, especially when performed in a fluid sequence, can elevate your heart rate and contribute to improved cardiovascular fitness.
  7. Mind-Body Connection: Hindu push-ups require coordination and focus as you transition between positions. This fosters a stronger mind-body connection and enhances overall body awareness.

Hindu Push-ups Muscles Worked

Target - Shoulder
Pectoralis major
Rectus Abdominis
Triceps Brachii
Erector Spinae
Latissimus dorsi
Wrist and Forearm
Gluteus Maximus
Hip Flexors