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Flexao

1st variation  Keep your core strong and torso straight as if you were in a plank. Allow yourself to slowly lower to the ground, engaging your chest, shoulders, triceps, and core, and push yourself back up using those same muscles. If this is too hard, rest your knees on the ground instead of your toes.

Back straight, hip on same level as shoulders
Keep your core tight
If you can’t do the first variation, try pushing up with your knees on the ground

2nd variation  The kick out is a core, chest, and shoulder workout which involves getting into the push up position (plank position with arms fully extended and weight on our hands instead of our elbows), hands should be shoulder-width apart, and you are going to shift all your weight to your right hand and left toes, while kicking our right leg out toward the left under you. Repeat on the other side. So you are essentially sitting on your hand and opposite foot.

This can be combined with a push up
Kick out but keep your core tight

3rd variation The Hindu variation is shifting from up dog to down dog (yoga positions) If you don’t know what this is, just focus on perfecting the first two variations.

Knees straight, push through hands, chest out and pointed to ground, hands and feet form an upside down V
Up Dog, shoulder blades back, head up, chest out, hips down