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If you don't have time for a full workout, here's the one exercise that will work your entire body in a short amount of time: Pushup downward dog.
The reason why this move is so great for your entire body is because of the tension placed on various muscle groups throughout the movement. As you start in a high plank and lower yourself into a push-up, you will be using your core, shoulders, chest and upper body muscles to support your body weight.
Then, in order to push your body back into a downward dog straight from the lowered push-up position, you will be using your back muscles, your triceps, and even your legs to help keep your body stable. As you transition from the downward dog back to a high-plank, let out one big deep breath and get ready to repeat!
Here are the step-by-step instructions below:
Get into a high plank position. Keep your feet together and your hands should be placed shoulder-width apart supporting the weight of your body. Make sure your body is in a straight line and that your butt isn't curved over or your hips aren't drooping under. Keep your core tight to maintain this position.
Begin by lowering yourself down into a push-up, again, keeping your body parallel to the floor and your core tight. Stop right before your chest hits the ground.
Next, push your body back into a downward dog position. Start by pushing back through your arms, but maintaining a lowered push-up until you have pushed yourself all the way back into a downward dog. Use your core strength to push yourself through this movement and your legs to keep your lower body stable but tight.
Once you are in a downward dog position, bring yourself back to a high plank. For beginners, repeat for 10 repetition and remember to exhale each time you complete one rep. For advanced, repeat for 20 reps and if you really want to add an additional challenge, hold the lowered push-up position for three seconds before you transition to the downward dog, and hold the downward dog position for three seconds before you transition back to a high plank! This power move targets your core, arms and shoulders.