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Kneel on a mat or towel on the floor. Place your hands slightly wider than shoulder-width apart, 'walk' your knees back behind your hips, and shift your weight forward into your arms. Keep your abs drawn in tight and lift your shins off the floor, curling your heels in towards your body and staying light on your knees by pressing your chest forward between your hands and lowering your hips towards the ground (without letting your lower back sag). Your body should form a straight line from your knees through the top of your head.
Bend your elbows and lower your chest all the way to the floor (maintaining a straight spine), lightly tapping your chest on the ground at the bottom of your pushup. Press away from the floor and extend your arms, returning to your starting position. That's one rep. Do 10 pushups in a row and then move right into the plank knee twist [1B].
Form tip: Be sure to bring the midline of your chest between your thumbs, and keep it there as you raise and lower with each pushup.
Tighten and tone your entire upper half with nothing but your own body
Build a Better Upper Body
The Ultimate Arms and Abs Workout