Knee Push-Up
A modified push-up performed from your knees, reducing the load and making it accessible for beginners or those building strength.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Chest, Triceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start on hands and knees
- 2Walk hands forward so body forms straight line from knees to head
- 3Cross ankles behind you (optional)
- 4Hands slightly wider than shoulders
- 5Lower chest toward floor
- 6Keep core engaged - don't let hips sag
- 7Push back up to start
- 8Focus on maintaining straight line from knees to shoulders
Common Mistakes to Avoid
Make It Easier
- Incline knee push-up
- Wall push-up
- Reduced range
Make It Harder
- Standard push-up
- Slow tempo
- Pause at bottom
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The knee push-up is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets chest, triceps for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.