Palm Push March

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Keep your knees slightly bent.

   • Bring your palms together in front of your chest, fingers pointing up.

2. Arm Position:

   • Lift your elbows to shoulder height, forming a 90-degree angle at your arms.

3. Movement:

   • Begin the exercise by lifting your right knee towards your chest while simultaneously pushing your palms together in front of you.

   • As your right knee goes up, push your palms firmly together to engage your chest and arm muscles.

4. Alternate Legs:

   • Lower your right foot back to the ground and repeat the motion with your left knee.

   • Continue alternating legs in a marching motion while continuously pressing your palms together.

5. Tempo:

   • Move at a comfortable pace, focusing on form rather than speed.

   • Aim for a rhythmical march, maintaining the arm push throughout the exercise.

6. Repetitions:

   • Perform for 30 seconds to 1 minute, depending on your fitness level.

   • Gradually increase the duration as you become more comfortable with the movement.

7. Breathing:

   • Inhale deeply as you bring the knee up and exhale as you press your palms together.

8. Cooling Down:

   • After completing your set, bring your feet back together and allow your arms to relax at your sides.

   • Take a moment to catch your breath and stretch out your muscles.

Tips:

• Ensure your core is engaged to maintain balance.

• Focus on smooth and controlled movements to prevent injury.