Are you looking for a challenging calisthenics exercise that targets your upper body, core, and lower body muscles all at once? Look no further than the alligator push-up! This unique variation of a push-up will have you walking like an alligator while building strength and endurance. In this article, we’ll take you through a step-by-step guide on how to do alligator push-ups, as well as provide you with variations, tips, and tricks to get the most out of this exercise. So, let’s dive in and get started!
Preparing for Alligator Push-Ups
Before attempting the alligator push-up, it’s essential to prepare your body by doing a proper warm-up. The following exercises can help you loosen up and prevent injuries:
Warm-up Exercises
- Shoulder Rolls: Stand with your feet hip-width apart and your arms at your sides. Slowly roll your shoulders forward in a circular motion for 10-15 repetitions, then roll them backward.
- Arm Circles: Stand with your feet hip-width apart, extend your arms out to your sides and make small circles with your arms. Gradually increase the size of the circles until you’re making large circles. Do this for 10-15 repetitions, then reverse the direction.
- Cat-Cow Stretch: Get down on all fours, with your wrists directly under your shoulders and your knees under your hips. Arch your back and look up towards the ceiling for the cow stretch, then round your spine and tuck your chin to your chest for the cat stretch. Do this for 10-15 repetitions.
Proper Form and Technique
Proper form is crucial to getting the most out of your alligator push-ups and preventing injuries. Here are some tips for doing alligator push-ups with the right form:
- Starting Position: Begin in a high plank position with your wrists directly under your shoulders, and your body in a straight line from head to heels.
- Descending Phase: Lower your body down towards the floor, bending your elbows and keeping them close to your body. As you descend, simultaneously walk your left hand and left foot forward while maintaining your balance.
- Alligator Walk: Keep walking your hands and feet forward, one at a time, while maintaining your body in a straight line. You should feel your core and leg muscles engaging.
- Ascending Phase: Push your body up to the starting position, then walk your right hand and right foot forward while lowering your body down again.
- Repetition and Sets: Repeat steps 2-4 for the desired number of repetitions and sets. Start with a lower number of repetitions and sets, and gradually increase as you become more comfortable with the exercise.
By following these warm-up exercises and proper form and technique, you’ll be ready to tackle alligator push-ups with confidence!
Step-by-Step Guide on How to Do Alligator Push-Ups
Now that you’re warmed up and know the proper form and technique, let’s dive into a step-by-step guide on how to do alligator push-ups:
- Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Walk your right hand and left foot forward a few inches.
- Lower your body into a push-up, keeping your elbows close to your sides.
- Walk your left hand and right foot forward a few inches.
- Lower your body into another push-up, again keeping your elbows close to your sides.
- Repeat steps II through V for the desired number of repetitions and sets.
Remember to keep your core and glutes engaged throughout the exercise, and to move slowly and deliberately as you walk your hands and feet forward. By following these steps, you’ll be well on your way to mastering the alligator push-up!
Variations of Alligator Push-Ups
If you’re looking for ways to challenge yourself even further, or to add some variety to your routine, here are some variations of alligator push-ups that you can try:
One-Arm Alligator Push-Ups
- Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Walk one hand and the opposite foot forward, then perform a push-up with one arm while keeping the other arm and foot stationary.
- Walk the other hand and foot forward, then perform another push-up with the other arm.
- Repeat for the desired number of repetitions and sets.
Plyometric Alligator Push-Ups
- Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Descend into a push-up, then push off the ground explosively with both hands and feet, so that your body lifts off the ground.
- Land softly on your hands and feet, then immediately perform another push-up and repeat.
- Repeat for the desired number of repetitions and sets.
Single-Leg Alligator Push-Ups
- Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Lift one leg off the ground and walk the opposite hand forward, then perform a push-up.
- Walk the other hand and foot forward, then perform another push-up with the opposite hand and lifted leg.
- Repeat for the desired number of repetitions and sets, then switch legs.
By incorporating these variations into your routine, you’ll challenge your muscles in new ways and keep your workouts interesting and exciting.
Alligator Push Ups Tips
To get the most out of your alligator push-up workout, here are some tips and tricks to keep in mind:
Common Mistakes and How to Avoid Them
- Letting your hips sag: This can put unnecessary strain on your lower back. Keep your core and glutes engaged to maintain a stable position.
- Moving too quickly: Take your time with each rep, especially when walking your hands and feet forward. This will help you maintain proper form and technique.
- Flaring your elbows out: Keep your elbows close to your body to engage your triceps and avoid straining your shoulders.
How to Progress in Alligator Push-Ups
- Increase the number of repetitions and sets.
- Try a more challenging variation, such as one-arm alligator push-ups or plyometric alligator push-ups.
- Add a weight vest or ankle weights to increase resistance.
How to Incorporate Alligator Push-Ups into Your Routine
- Use alligator push-ups as a warm-up exercise to activate your core and upper body muscles.
- Incorporate them into your regular push-up routine, alternating between regular push-ups and alligator push-ups.
- Use them as part of a circuit training workout, combining them with other calisthenics exercises such as squats and lunges.
By keeping these tips and tricks in mind, you’ll be able to safely and effectively incorporate alligator push-ups into your workout routine and progress towards your fitness goals.
Final Thoughts
Congratulations, you’ve learned how to do alligator push-ups! This unique calisthenics exercise is a challenging and effective way to build upper body and core strength, improve your balance and coordination, and add variety to your workout routine. By following the step-by-step guide and incorporating the tips and tricks we’ve shared, you’ll be able to safely and effectively perform alligator push-ups and progress towards your fitness goals. So go ahead, give it a try, and add some alligator push-ups to your next workout!
